Warm-up:
10” AMRAP at a conversational pace:
5 Pull-ups (strict first, then any style)
5 Push-ups
5 Air squats
5 Hollow rocks
5 Arch rocks
Capacity:
1 round, no HR restriction:
8” AMRAP:
50m Waiter’s (OH) carry
10 Sandbag Squats
rest 2 minutes
8 rounds:
45 sec ME AD
15 sec rest
rest 2 minutes:
8” AMRAP:
5 One-arm deadlift (left)
50 feet Suit case carry (left)
5 One-arm deadlift (right)
50 feet Suit case carry (right)
Postural Restoration:
1A) internal rotation bridge
1B) iso plank
2) 20X Croc breath
