16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 14:40. RPE 6.5
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 12:40. RPE 6.5
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.