Squat, Ground Work; Strength, Work Capacity, Ab Isolation
A) Prep (10)
- 2m Free Flow
- Crawl
- 2 Rounds
- 30s Goblet Hold
- 30s Oblique Opener
- 15s/15s Haloes
B) Strength I EMOM10
- 3 Heavy Front Squats
C) Strength II RFQ10
- 30′ Crawl
- 2/2 Rolling 45s
D) Work Capacity INTERVALS15
- 14x30s/30s
- Athlete’s Choice; select 2 and alternate each round
- Down and Ups
- Snatches
- Clean and Press
- Ball Slams
- Thrusters
- Air Squats
- Rear Lunges
E) Ab Isolation
- 3x3x30/10
- Front/Left/Right