Intent: Prepare
Intensity: Yellow
Inspiration: “Solid”
PREP
5min Flow
2 Rounds:
30s Prying Squat
20/20 Extended-Range Side-Lying Hip Abductions
20 Half Push-ups – Plank position, only go down halfway to the ground
STRENGTH
RFQ158-12 Broom/PVC Overhead Squats
10-12 Incline One-Arm Push-up
15 Toe Squats
5-8 Dips – If you do not have the strength or shoulder mobility for full dips, do Chair Dips
CONDITIONING
EMOM15 TIMER
15 Truncated Burpees
CHASSIS INTEGRITY
3 Rounds:
30s Floating Table – Press wide into the obliques
30 Plank Shoulder Taps
15 Seated Pike Pulses