Push, Squat, Ground; Strength, Work Capacity, Chassis Integrity
A) Prep (12)
- Flow and walking lunges
- PVC pulses and rotations
- 2-3 rounds of
- 3/3 haloes
- 3 prying goblet squats
- 3 bridge holds
B) Strength RFQ15
- 5/5 Military Press
- 5/5 Eccentric (3s) Split Squats
- 30′ Crawl (banded wrist/ankle, alternating)
C) Work Capacity
- 3x5x20/40/90s
- Standing laterals
- Half-kneeling diagonals (l & r)
- Plank verticals (l & r)
D) Chassis Integrity GRIND10
- 5/5 suitcase deadlifts
- 1 lap toss and chase