Emphasis: Pull, Squat, Hinge, Carry; Work Capacity; Chassis Integrity
A) Prep
- 2×30′ walking lunges
- 2×30′ crawl
- PVC pulses
B) Strength 1 RFQ12
- 5/5 bent over row
- 8/8 single leg deadlift
C) Strength 2 RFW12
- 10 swings
- 5/5 goblet front lunges
D) Work Capacity AMRAP12
- One leg blaster (20 sq/20 lunge/20 jump lunge/10 jump sq)
- 30s rest
E) Chassis Integrity GRIND8
- 5/5 sandbag cleans
- 2/2 sandbag down-and-up
F) Cool Down
- Flow