Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1, 3, & 5:
Hindu Push-up x 5
Hindu Squat x 5
Back Bridge x :5s hold
x 5 (Rest 5 breaths between movements)
(~9 to 10 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 snatch protocol x 2 Series and
TGU x ~33% volume on days 2, 4, & 6.
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