Strength: Push, Pull; Work Capacity, Ab Isolation
A) Prep
- 5m Flow and Crawl
- Sadist Circles
- 3 Rounds: 10+1, 5&5
B) Strength RFQ15
- 10 TRX Rows
- 5/5 KB Clean and Press
- Bottoms-Up Half Kneeling 90/90 Hold (20s/20s)
C) Work Capacity
- EMOM20
- A: 10 Step-Ups #
- B: 20 Ball Slams
D) Ab Isolation
- 3x2x45/15
- KB Deadbugs
- Plank Shoulder Taps