Royal Court (3a)

Rolling a die for Q&D on days 2, 4, & 6.

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

Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 5.5

Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 13:00 min. RPE: 5.7

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 6.2

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