Emphasis: Push, Squat, Carry; Strength, Endurance, Ab Isolation
A) Prep
- 5m Flow
- 10 each of
- Goblet squats
- Forward lunges
- Crush presses
- Haloes
- Simba squats
- Deadbugs
- Birddogs
B) Strength RFQ15
- 10 double floor presses
- 10 goblet squats
- 20 band pull aparts
C) Endurance AMRAP22
- 120′ Farmers Carry
- 60′ Crawl
- 2×30′ Clean and Carry
D) Ab Isolation GRIND5
- 20 HK Deadbugs
- 20 Cross Climbers
- Kneeling Founder 20/20