5/6/2020
Intent: Prepare/Perform
Intensity: Orange
Inspiration: “Higher”
PREP
5min Flow
2 Rounds:
5 Inch Worms
20 Frog Pumps
5 Floor Mantis
STRENGTH
RFQ20
10/10 One-leg Poor Man’s Leg Curl
12-15 Pike Push-ups
5-8 Natural Glute Ham Raise (Hip Extension) – Someone can hold your feet, you can put them under a couch, or you can put your feet against a wall and grip the wall with your toes.
45s Hercules Hold
CONDITIONING
12 Minutes, 20-60 seconds rest between sets TIMER
Mini Leg Blaster
CHASSIS INTEGRITY
Grind 8 TIMER
20 Knee Tucks
30 Mountain Climbers w/ Rotation
8/8 Kneeling Keg Lifts