Strength: Pull, Squat; Work Capacity, Ab Isolation
A) Prep
- Flow, 2×60′ Crawl
- 2 Rounds
- 10+5 Sw+Sq
- 5/5 Haloes
- 45s Oblique Opener
- Sadist Circles
B) Strength RFQ15
- 8 Goblet Squats -> 20 Jump Squats
- 3-5 Pull Ups or 8-12 TRX Rows
- 8/8 Floating Lunges
C) Work Capacity
- Intervals 3x4x60/45
- Row/Ski
- Down and Ups
- Step Ups #
D) Ab Isolation
- GRIND6
- 10 4-Count Flutter Kicks
- 2o Shoulder Taps