Emphasis: Pull, Hinge, Ground Work, Chassis Integrity, Work Capacity
A) Prep
B) RFQ20
- 20 swings
- 30′ bear crawl
- 20 TRX rows
- 30′ froggers
C) Work Capacity: 4 rounds, 3 minutes on/45s rest [11 minutes]
Note: Start each new round where you left off on the last
- 20 sandbag step-ups
- 10 sandbag over-shoulder tosses
- 20 air squats
D) Chassis Integrity (15m)
- Standing founder 20/20
- 60′ Farmers carry
- Low-back lunge 20/20
- 60′ Suitcase carry (L)
- Kneeling founder 20/20
- 60′ Suitcase carry (R)