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Week of 25MAY2020: Lift & Move

OVERVIEW / BRIEFING

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