Emphasis: Pull, Squat, Ground Work, Ab Isolation, Endurance
A) Prep
- 5m Flow
- 2/2 block get-ups
- 2 rounds: 1 shoulder blaster, 1/1 bottoms-up press
B) 3-5 Rounds (20m cap)
- 5 pull-ups [scale to negatives, or add weight]
- 5 double front squats [tempo 3010]
- 20 band pull aparts
- 20 band lateral steps
C) KB Get-ups (12m time cap)
- 5x 1/1 [increase load to challenging-but-doable]
D) Endurance: AMRAP10
- 60′ farmers carry
- 10 goblet squats
- 20 parallette jump-throughs
E) Ab Isolation
- 3 rounds, 45s each
- Hollow Hold and Plank