Emphasis: Squat, Hinge, Ground; Chassis Integrity; Work Capacity
A) Prep
- 5m flow
- 3 rounds of 10+1 and 3/3 haloes
- Sadist circles
B) Strength RFQ15
- 1/1 kettlebell get-up
C) Work Capacity Intervals, 20s on/20s off, 4 rounds of each
- Ball slams
- Mountain climbers
- Thrusters (KB or SB)
- Kettlebell swings (scale to deadlifts)
D) Chassis Integrity GRIND10
- Standing Founder 20/20
- 5/5 Standing slasher-to-halo
- Kneeling Founder 20/20
- 10/10 Russian Twists
E) Cool-down
- PVC pulses and t-spine rotations