Emphasis: Pull, Hinge, Ground; Strength, Work Capacity, Chassis Integrity (Endurance)
A) Prep
- 5m Flow
- 10 each of:
- 2H swings
- goblet squats
- haloes
- crush presses
- simba squats
- walking lunges
B) Strength RFQ15
- 10/10 Forward/rear banded monster walks
- 8/8 single leg deadlifts
- 3-8 pull-ups
C) Work Capacity (10)
- Battle ropes, 5×20/30
- Straddle rainbows
D) Endurance GRIND20
- 2 D+U (no switch)
- 120′ farmers carry
- 5/5 renegade rows