INTENT: PREPARE
INTENSITY: ORANGE
INSPIRATION: “COMPASSION”
PREP
5min flow – Focus on mobility in the wrists, neck, rotation, hinge movement, and chest
2 rounds:
10/10 Single-leg Deadlift
10 Half Pushups – Plank position, only go down halfway to the ground
10 Waiter Bows
10 Chair Dips
STRENGTH: RFQ20
8/8 One-leg Poor Man’s Leg Curl
5/5 Archer Pushup
5 Jefferson Curls (unweighted, slow rolling of the vertebrae)
5 Close Pushups
CONDITIONING:
15-20 minute ruck at a steady pace. Put some weight in a backpack, put the backpack on, and take a fast-paced walk around your neighborhood. Aim for ~20% of bodyweight
CHASSIS INTEGRITY:
2 rounds:
30 Mountain climbers (No bouncing. Stable hips. Use the abdominals to bring the knee to the elbow)
30 Dead Bugs
10/10 Kneeling Keg Lifts (Use the backpack you used for the ruck. Move the backpack from the floor to a chair.)