Push, Squat, Hinge, Ground Work; Strength, Work Capacity, Ab Iso
A) Prep (10)
- Walking lunges, PVC Hollow hold, Crawl
- PVC Overhead squats/perturbations
- Sadist Circles
- 3×10+1
B) Strength RFQ20
Complex, Single Bell
- 1 Clean to lunge
- 2 Half-keeling presses
- 3 Split Squats
Complete left and right, then, 60′ crawl (athletes’ choice)
C) Work Capacity: 6xAMRAP2; 60s rest
- 5 Ball slams
- 5 Ball toss thrusters
- 5 Sandbag cleans (SF bags)
D) Ab Isolation
- GRIND6
- 10 Loaded deadbugs
- 10 Plank pulls