Royal Court (1a)

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 10
Hindu Squat x 30
Back Bridge x :20s hold
x3 (Rest 10 breaths between movements)
Time: 11:40 min. RPE: 5.0

Day 2:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:00 min. RPE: 5.2

Day 3:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 11:30 min. RPE: 5.4

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)