Push, Squat, Hinge, Ground Work; Strength, Work Capacity, Ab Isolation
A) Prep
- 5m Flow and Crawl
- 2 Rounds
- 10+5 Swing and Squat
- 5/5 Haloes
- 45s Oblique Openers
- 5m Practice (PC: Replace with Prehab)
- Rolling 45s
B) Strength RFQ18
- Complex, 2DB/2KB
- 3 Presses
- 3 Left Rear Lunges
- 3 Right Rear Lunges
- 3 Squats
C) Work Capacity
- AMRAP10 (PC: 15m)
- 1 Goblet Squat, 30′ Crawl, 30′ Sprint
- 2 Goblet Squats, 30′ Crawl, 30′ Sprint
- 3, 4, 5…
D) Ab Isolation
- 3x2x45/15
- Plank Pulls
- Plank Rotations