Emphasis: Pull, Squat, Hinge, Ground, Work Capacity, Chassis Integrity
A) Prep
B) RFQ15
- 3-5 pullups [scale: negatives]
- 10 goblet squats and 10/10 1h swings
- 5/5 rolling 45s
C) Work Capacity: Battle Ropes
- 10 Rounds of 10s work/50s rest, 100% effort
- Athlete’s choice: Jump squat rope slams, or jump lunge rope slams, or alternate
D) Chassis Integrity 15m Grind
- Standing Founder 20/20
- 12 Goatbag Hinge (12kg/16kg)
- Kneeling Founder 20/20
- 5/5 Kneeling Slasher