Pull, Hinge, Ground Work; Strength, Work Capacity, Ab Isolation

A) Prep (12)

  • Flow and Crawl
  • 3 Rounds
    • 5 Hinges, 5 Squats, 5/5 Haloes
    • 45s Oblique Opener

B) Strength RFQ18

  • 3-8 Pull-ups (75% effort)
  • 5/5 Suitcase Deadlifts
  • 3/3 Rolling 45s

C) Work Capacity (20)

  • 4xAMRAP4/1
  • 2 Down and Ups
  • 10 Air Squats
  • 50 Rope Jumps

D) Ab Isolation (6)

  • 3x2x45/15
  • KB Deadbugs
  • Double-tap Birddogs