Push, Pull, Squat; Strength, Endurance, Ab Isolation
A) Prep CAP12
- Static Flow + Crawl
- Dynamic Flow
- 3+3 Down and ups
B) Strength RFQ15
- 5/5 Bulgarian Split Squats -> 30 Jump Squats
- 2-5 Pull-ups (75% effort)
C) Endurance GRIND15
- 5 Sandbag Thrusters
- 25 Pull-aparts
- 50 Single unders
D) Ab Isolation GRIND8
- 5 KB Flags
- 10 Loaded Deadbugs