INTENT: PREPARE
INTENSITY: YELLOW
INSPIRATION: “KEEP GOING”
PREP
2 Rounds:
20 Half Squats – Slow squats to half depth, a bit above 90 degrees
10/10 Incline One-arm Push-up – Adjust the height, focus on good form
30-40s per side 90-90 – really work on moving into the hip flexors.
STRENGTH
RFQ20
15-20 Box Squats – Pause on the box, make yourself work to get out of the bottom position
8-12 Decline Push-ups
10/10 Bulgarian Split Squat – If you don’t have the strength or stability for the Bulgarian version, do regular split squats instead
5-8 Dips – If you do not have the strength or shoulder mobility for full dips, do Chair Dips
CONDITIONING
10 Minute Grind:
20 Step Ups
6 Bodyweight Down and Ups
10 Thrusters (Weighted or Unweighted)
10/10 Skaters
CHASSIS INTEGRITY
2 Rounds, 15 Rest Between Exercises. TIMER
30s Plank
30s L Plank
30s R Plank
30s Hollow Hold