Royal Court/Q&D Test

Rolling a die for Q&D x 2 Series and
TGUs x 50% volume 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 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 18:25 min. RPE: 4.2

Day 2: Q&D 30-second Test
32kg SW/L = 20
32kg SW/R = 20
BW Power Push-up (20 sec) = 21
40kg Two-arm SW = 20
24kg SN/L = 15
24kg SN/R = 15

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 20:05 min. RPE: 4.8

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 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)