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 5sec hold
x 5 (Rest 5 breaths between movements)
(7 minutes)
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
(Optional on alternate days)
Q&D snatch protocol x 2 Series and TGU x 40% volume.
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