Push, Squat, Ground; Strength, Work Capacity, Ab Isolation
A) Prep
- Flow and crawl
- Sadist circles
- 2×10 Each: Swing, Squat, Haloes, BU Presses
B) Strength RFQ18
- 5 Seesaw z-presses
- 8/8 Overhead crossload split squats
- 5 Pullups or TRX Rows
C) Intervals
- 10x2x20/40
- Battleropes
- Snatches
D) Ab Isolation
- 8x2x20/10
- Hollow hold
- Plank