Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

Hindu Push-up x 5

Hindu Squat x 5

Back Bridge x 5sec hold

x 5 (Rest 10 breaths between movements)

(9 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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

Hindu Push-up x 5

Hindu Squat x 5

Back Bridge x 5sec hold

x 5 (Rest 10 breaths between movements)

(9 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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

Hindu Push-up x 5

Hindu Squat x 5

Back Bridge x 5sec hold

x 5 (Rest 10 breaths between movements)

(9 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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

Hindu Push-up x 5

Hindu Squat x 5

Back Bridge x 5sec hold

x 5 (Rest 10 breaths between movements)

(9 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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

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.

Royal Court

Warm-up:

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

(10 minutes)

 

Mon, Wed, & Fri:

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.

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 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.

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 5

Hindu Squat x 5

Back Bridge x 5sec hold

x 5 (Rest 5 breaths between movements)

(10 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.

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 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.

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 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 swings/push-ups x 2 Series and
PTTP 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 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.

 

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 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 swings/push-ups x 2 Series and
PTTP 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 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.

 

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 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 swings/push-ups x 2 Series and
PTTP 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 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.

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.