Strength: Pull, Hinge; Work Capacity, Ab Isolation
A) Prep (15)
- Flow, crawl
- 2 Rounds
- 10 Swings
- 5 Goblet Squats
- 2×3/3 Half-Kneeling Haloes
B) Strength RFQ15
- 10 Double KB RDLs
- 5 Pullups
- 5/5 Lunge Rows
C) Work Capacity – TABATAS (26)
- 6x8x20/10/45
- Goblet Squats (Rest in the bottom)
- Loaded Stepups (Hold weight between sets)
- Flutter Kicks (Rest in hollow hold)
- Plank Shoulder Taps (Rest in plank)
- Sandbag Press (Rest overhead)
- Alternating Side Plank (Rest in plank)