Prep:
- Wrist Stretch – On hands and knees, then small rocking motions opening wrists in both directions
- Neck Stretch – Nods, no’s, and slow circles
- Scapular Push-ups – I prefer them on hands and knees, but the video displays the scapular motion well
- Combat Stretch – 30s per side
- Windmills – 3 per side
Warm-up: 3x
- 10/10 Single-leg Deadlifts
- 15 Incline Push-ups
- 30s Floating Table – Pressing wide in the obliques
RFQ10
- 15/15 Step-ups
- 30s Active Hang or 15 Table Rows
RFQ15
- 15 Push-ups
- 10 Dips or 10 Bench Dips
- 15 Glute Bridges
Endurance Intervals: 5x3x45/15
- Step-ups
- Bear Crawl
- Lateral Jumps
Chassis Integrity: 3x
- 15 Lying Leg Raises – Bent leg raises if necessary
- 30s Plank
- 15/15 Mountain Climbers with Rotation – Don’t worry about speed. This is not about cardio, it’s about abdominal engagement. Look for stable, stationary hips and good cross-body abdominal engagement.