Prep:
- Wrist Stretch – On hands and knees, then small rocking motions opening wrists in both directions
- Neck Stretch – Nods, no’s, and slow circles
- Combat Stretch – 30s per side
- 90-90 – Switch from side to side to really open the hips
- Lizard with Rotation – 5 per side
Warm-Up: 3x
- 20 Half-Squats
- 10/10 Rear Lunges
- 15 Incline Push-ups
RFQ 10-15m
- 20 Bodyweight Squats
- 10 Push-ups
- 10 Pike Push-ups
RFQ 10-15m
- 15/15 Single-leg Deadlift
- 15 Glute Bridges
- 5 Pull-ups or 10 Table Rows
EMOM10
- 10 Truncated Burpees
Chassis Integrity: 3x3x30s/10s
- Plank
- Hollow Hold
- Russian Twists – Bodyweight or you can hold a 1 gallon jug of water