Emphasis: Push, Hinge, Carry; Endurance; Ab Isolation
A) Prep (8)
- Flow
- 3×10+1, 3/3 haloes
B) Strength: RFQ10 (12)
- 5/5 military press
- 30’/30′ overhead carry
C) Endurance: GRIND30 (30)
- Down and ups
- Clean and carry 30′
- Clean and press
- Stepups (x2)
Beta: Athletes will be provided a 6-sided die. At the top of each round, athlete will role the die, and then complete the rolled number of reps of each exercise. Stepups will be double the number rolled.
D) Ab Isolation: 2 rounds, 45/15 (6)
- Hollow body
- Mountain climbers
- Reverse kettlebell crunches