Intent: PlayIntensity: YellowInspiration: “Get Open”
5min Flow2 Rounds:– 15 Zombie Squats– 5/5 Twisting Bear – Really rotate into the shoulder socket at the top– 5/5 Isometric Towel Row – 10 second full-tension hold at the top
RFQ1515/15 Candlestick Bridges15 Sumo Squat12-15 Door Frame Rows – Iso squeeze at the top30s Active Hang – Isometric with broom handle if nothing to hang on
Lactate Intervals (4x3x30/30) TIMERSquat JumpsTouch, Jump, Touch with ShuttleExplosive Tempo Box Squats
10 Minute Grind TIMER20 Plank Pulls30s Suitcase Hold Left30s Suitcase Hold Right50 Pec Flutter Kicks
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