Intent: Prepare
Intensity: Orange
Inspiration: “Do Good Work”
PREP
5min Flow
2 Rounds:
30s Froggers – Using the muscles to pull at both ends without causing pain
15 Deep Sumo Squats
20 Incline Push-ups
3/3 Isometric Towel Rows
STRENGTH
RFQ 20 TIMER
10/10 Single-leg Box Squats
12-15 Wide Push-ups + 8-12 Close Push-ups
12/12 Single Leg Deadlifts
Max Wall Handstand
8-12 Table Rows
CONDITIONING
Tabata Sets 8x3x20/10/60 TIMER
Truncated Burpees
Thrusters (Weighted or Not)
Squat Jumps
CHASSIS INTEGRITY
3x4x30/10 TIMER
Tuck Hold
L Kneeling Keg Lifts
R Kneeling Keg Lifts
Pike Pulses