Intent: Prepare
Intensity: Orange
Inspiration: “Suffer Well”
PREP
3-5min Flow
15/15 Split Squat
12 Calf Raises – 3s full squeeze at the top
5 Wall Slides – Move slowly
Sadist Circles
STRENGTH
RFQ15
8-12 Sissy Squats
12/12 Rear Lunges
Near-max Wall Handstand
12-15 Soup Can Front Raises
12/12 Elevated Single-leg Calf Raises
CONDITIONING
Tabata Intervals (3x8x20/10) TIMER
Thrusters (weighted or not)
Truncated Burpees
Jump Lunges
CHASSIS INTEGRITY
3 Rounds:
30 Russian Twists
20 Loaded Deadbugs
10 Birddogs