Squat, Hinge, Strength, Work Capacity, Ab Isolation
A) Prep
- Flow and Crawl
- 3 Rounds:
- KB Complex: 5 Hinges, 5 Crush Presses, 5 Squats, 5/5 Haloes, 5 Goblet Squat Crush Curls
- 20 Pull Aparts
B) Strength RFQ12
- Ladders 1/2/3
- Double Clean
- Double Front Squat
C) Work Capacity
- 6xAMRAP3/90s
- 20 Step-ups (no load)
- 10 Thrusters
- Max Down and Ups
D) Ab Isolation
- 3 Rounds
- 10 KB Deadbugs
- 10 KB Russian Twists
- 20 KB Flutter Kicks