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Week of 18MAY2020 Lift & Move

Overview / Briefing

Intent: Prepare
Intensity: Orange
Inspiration: “Stay Strong”

PREP

25 Zombie Squats
5-8 Jefferson Curls
5-8 Floor Mantis
20-30 Calf Raises

CHASSIS INTEGRITY
1 Round, 10s between Exercises TIMER
30s Tuck Hold
30/30 Standing Founder – 30s bottom position, 30s top position
30s L Side Plank
30s R Side Plank

STRENGTH
RFQ20 TIMER
20-30 Alternating Rear Lunges (Weighted or not)
10/10 Uneven Push-ups
12-15 Straight Bridges
12-15 Soup Can Lateral Raises
12-15 Unilateral Hinge Row – Bent over, unilateral row using a suitcase or backpack with weight in it.

CONDITIONING
Grind 12 TIMER
12/12 Box Step Ups
30s L Suitcase Hold
5 Truncated Burpees
30s L Suitcase Hold