Royal Court (3c)

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, & 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 20 breaths between movements)
Time: 20:35 min. RPE: 4.4

Day 3:
Hindu Push-up x 14
Hindu Squat x 40
Back Bridge x :28s hold
x3 (Rest 20 breaths between movements)
Time: 21:40 min. RPE: 5.5

Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:10 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)