Intent: Prepare/Perform
Intensity: Orange/Red
Inspiration: “Push”
PREP
5min Flow
15/15 Split Squat
15 Shoulder Dislocates
CHASSIS INTEGRITY
2 Rounds, 15s between exercises TIMER
45s Front Plank
45s Hollow Hold
45s L Suitcase Hold
45s R Suitcase Hold
STRENGTH
RFQ20
12/12 Bulgarian Split Squats
15 Pausing Goblet Box Squat
8-12 Elevated Pike Push-ups
MAX Crow Stand
CONDITIONING
8 Rounds, 60 seconds on, 60 seconds off TIMER
PVC/Broom Handle Front Squats for one minute. Rest one minute. Repeat.
Try and beat your reps every round. Don’t cheat. Maintain good form.