Royal Court (3b)

Rolling a die for Q&D and then DL singles x 3 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 40
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.4

Day 3:
Hindu Push-up x 15
Hindu Squat x 45
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 25:10 min. RPE: 5.3

Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:05 min. RPE: 5.6

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