Intent: Prepare
Intensity: Yellow/Orange
Inspiration: “Stable”
PREP
5min Flow
2 Rounds:
15 Good Mornings
12/12 Side Lying Hip Raise
15 Wide Push-ups + 10 Close Push-ups
STRENGTH
RFQ15
12-15 Table Top Bridges
12/12 Single Leg Deadlift – Slow, focus on form
8-12 Decline Push-ups – Experiment with various hand positions
8-12 Chair Dips
CONDITIONING + CHASSIS INTEGRITY
Endurance Intervals 5x3x45/15 TIMER
Step Ups
Skaters
Thrusters (weighted or not)
CHASSIS INTEGRITY
3 Rounds:
8-12 Reverse Crunches
30s Floating Table – Pull belly-button back towards spine
30 Plank Shoulder Taps – Really focus on anti-rotation and lack of side-to-side movement