PTTP modified (2c)

Warm-up: 

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.7
3: 230lb x 5,4,3,2: RPE 5.5
5: 230lb x 5,4,3,2: RPE 5.4
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,5: RPE 3.9
3: 55lb x 7,6,5,4: RPE 5.4
5: 55lb x 7,6,5,5: RPE 5.4
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

PTTP modified (2b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.8
3: 230lb x 5,4,3,2: RPE 5.5
5: 230lb x 5,4,3,2: RPE 5.5
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,5: RPE 4.0
3: 55lb x 7,6,5,4: RPE 5.4
5: 55lb x 7,6,5,5: RPE 5.4
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

PTTP modified (2a)

Warm-up: 

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.8
3: 210lb x 5,4,3,2: RPE 4.7
5: 230lb x 5,4,3,2: RPE 5.6
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,4: RPE 4.0
3: 50lb x 7,6,5,5: RPE 4.1
5: 55lb x 7,6,5,4: RPE 5.5
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Royal Court

Warm-up:

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

Day 1, 3, & 5:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x 3 (Rest 20 breaths between movements)

(~21 to 22 minutes)

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

(Optional) Q&D swings/push-ups x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.