Pull, Squat, Hinge, Carry; Work Capacity, Ab Isolation
A) Prep (12)
- Flow, crawl
- Sadist circles
- PVC pulses and rotations
- 2 rounds
-
- 10 front good mornings
- 30 pull aparts
- 2×3/3 half-kneeling bottoms-up presses
B) Strength RFQ10
- 3-6 pull-ups
- 30′ no-breath farmers’ carry
C) Anaerobic work capacity intervals (25)
- 5x4x20/30/60; cycles
-
- Ball slams
- KB swings
- Thrusters
- Jumping lunges
D) Ab Isolation “Lavender,” GRIND10
- 20 4-count flutter kicks
- 30s hollow hold
- 20 reach-ups
- 30s front plank