Strength: Pull, Ground Work; Work Capacity, Ab Isolation
A) Prep 10m
- Flow and Crawl
- 2×3+3 Half-Kneeling Haloes
- 2×20 Pull Aparts
- 2×10 Scap Pullups
B) Strength RFQ15
- 30′ Heavy Rope Pull
- 3-8 Pullups
- 1/1 10-Count Arm Bars
C) Work Capacity Intervals 20
- 3x3x30/15/60 Cycles
- Ball Slams
- Sandbag Cleans
- Sandbag Jump Overs
D) Ab Isolation
- 3x2x45/15
- Hollow and Plank