Push, Hinge, Carry; Strength, Work Capacity, Ab Isolation
A) Prep (CAP12)
- Flow, walking lunges
- 2 rounds
- 10 hinges
- 10 squats
- 5/5 haloes
- 45s oblique opener
B) Strength RFQ20
- 5/5 Half-kneeling military presses
- 10 Romanian deadlifts (start from the top)
- 120′ Overhead double KB carry
C) Work Capacity (CAP12)
- 7RFT
- 10 Ball slams
- 4 Down and ups
- 100 single unders
D) Ab Isolation GRIND5
- 20 Plank pulls
- 10 Loaded deadbugs
PURE CONDITIONING: Replace part B with 10 minutes max effort down and ups; rest 3 minutes prior to starting part C