Push, Hinge, Carry; Strength, Work Capacity, Ab Isolation
A) Prep
- Walking lunges, crawl
- PVC pulses and rotations
- 10+1, 9+2…1+10
- Fast and loose
- Sadist circles
B) Strength RFQ16
- 5+5 floor presses
- 5 double cleans
- 60′ overhead and 60′ rack carry
C) Intervals (23m)
- 5x3x40/20/2m
- Down and ups
- Clean and press
- Overhead carry
D) Ab Isolation (6)
- Loaded/HK deadbugs
- V-ups