Emphasis: Squat, Hinge; Endurance, Chassis Integrity
A) Prep
Flow and Crawl
2 Rounds: 10 Swings, 5 Squats, 5/5 Haloes, 30s Oblique Opener
B) Prehab
2 Rounds
Banded Shoulder Complex
Banded Hip Complex
C) Endurance
4xAMRAP4/1m
10 Ball Slams
10 Ball Toss Thrusters
60′ Crawk
D) Chassis Integrity
GRIND12
Founder Lunge 20/20
3/3 Down and Ups