Emphasis: Pull, Carry; Strength, Work Capacity, Ab Isolation
A) Prep
Flow and Crawl
3 Rounds: 10 Swings, 5 Squats, 5/5 Haloes, 30s Oblique Opener
B) Strength
RFQ15
8/8 Supported Bent Over Rows
120′ Overhead Carry
60′ Plate Pinch Carry
C) Work Capacity
AMRAP22
20 Air Squats
60′ Farmers Carry
60′ Rack Carry
D) Ab Isolation
GRIND8
10 2ct Flutter Kicks
5/5 Plank Rotations