Emphasis: Push, Pull, Hinge, Ground, Work Capacity
A) Prep
B) RFQ15:
- 5 double bridge floor presses
- 8 double bent over rows
- 10/10 lat band activation (light)
- 10 loaded deadbugs
C) Skill/Weight Work (10m): One Hand Swings
D) Intervals: 10 sets of 10 swings every 30 seconds
(This will be one-handed for those with proficiency, and 2h for those working towards proficiency)
E) Partner Races
- 3 rounds for time; one partner works, other holds plank. Each partner completes one entire round before switching
- 10 2h swings, 10 goblet squats, 10 air squats