Strength: Hinge, Carry; Work Capacity, Ab Isolation
A) Prep
- Flow, 2×60′ Crawl
- 2 Rounds
- 10+5 Sw+Sq
- 5/5 Haloes
- 45s Oblique Opener
- Sadist Circles
B) Strength RFQ15
- 10 KB Deadlifts
- 6/6 Single Leg Deadlifts
- 60′ Double Overhead Carry
- 60′ Plate Pinch Carry
C) Work Capacity
- Intervals 7x3x20/20/45
- Ball Slams
- Ski/Row
- Clean and Press
D) Ab Isolation
- 3x3x30/10
- Plank/Left/Right