Intent: PrepareIntensity: Yellow/OrangeInspiration: “Stable”
5min Flow2 Rounds:15 Good Mornings12/12 Side Lying Hip Raise15 Wide Push-ups + 10 Close Push-ups
RFQ1512-15 Table Top Bridges12/12 Single Leg Deadlift – Slow, focus on form8-12 Decline Push-ups – Experiment with various hand positions8-12 Chair Dips
Endurance Intervals 5x3x45/15 TIMERStep UpsSkatersThrusters (weighted or not)
3 Rounds:8-12 Reverse Crunches30s Floating Table – Pull belly-button back towards spine30 Plank Shoulder Taps – Really focus on anti-rotation and lack of side-to-side movement
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