Emphasis: Push, Squat, Carry, Endurance
A) Prep
- 5m Flow/Crawl
- 3 rounds: 10 banded good mornings, 1m goblet squat, 1 shoulder blaster
B) 20m RFQ
- 10 dips
- 10 sandbag squats
- 10 alternating bicep curls
- 10 plank shoulder taps
C) Endurance Chipper, “Lyssa,” 25m Time Cap
- 400m Farmers Carry (44 lengths)
- 20 SB Thrusters
- 20 SB Down and Ups
- 4 Laps SB Toss and Chase
- 20 SB Step-Ups
- 20 SB Clean and Press