OVERVIEW / BRIEFING
Intent: PrepareIntensity: YellowInspiration: “Solid”
5min Flow2 Rounds:30s Prying Squat20/20 Extended-Range Side-Lying Hip Abductions20 Half Push-ups – Plank position, only go down halfway to the ground
RFQ158-12 Broom/PVC Overhead Squats10-12 Incline One-Arm Push-up15 Toe Squats5-8 Dips – If you do not have the strength or shoulder mobility for full dips, do Chair Dips
EMOM15 TIMER15 Truncated Burpees
3 Rounds:30s Floating Table – Press wide into the obliques30 Plank Shoulder Taps15 Seated Pike Pulses
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