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