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Week of 11MAY2020: L&M #1

BRIEFING/OVERVIEW

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