Intent: Prepare
Intensity: Green
Inspiration: “Move Farther”
PREP
3-5min Flow
3 Rounds:
– 20 Waiter Bows
– 15 Push-ups
– 12 Chair Dips
STRENGTH
RFQ12
12/12 Single Leg Deadlift
15 Elevated Glute Bridges
10 Wide Push-ups + 10 Close Push-ups
CONDITIONING
Long Ruck – Weight a backpack with about 20-25% of your body weight, put it on your back, and go for a long walk. “Long” is self-determined. Get your heart rate moving and enjoy the outdoors.
CHASSIS INTEGRITY
3 Rounds, 10s between exercises TIMER
30s Floating Table
30s Hollow Hold
30s L Side Plank
30s R Side Plank