Warm-Up:
3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows 2020 Tempo
:20/:20 second Single Leg Glute Bridge Hold
Conditioning
"Orpington"
6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
15m Dual Dumbbell Front Rack Walking Lunges 22.5/15kg
-Max Calorie Machine (Alternate Echo / Row)
Rest 1:30 between sets
Strict Pull-Ups
Round 1: 18/12
Round 2: 15/10
Round 3: 12/8
Round 4: 9/6
Round 5: 6/4
Round 6: 3/2
RX+
6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
15m Dual Dumbbell Front Rack Walking Lunges 32/22.5kg
-Max Calorie Machine (Alternate Echo / Row)
Rest 1:30 between sets
Strict Pull-Ups
Round 1: 21/18
Round 2: 18/15
Round 3: 15/12
Round 4: 12/9
Round 5: 9/6
Round 6: 6/3
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessory Work
3 Sets, For Quality
10/10 Single Arm Dumbbell Row
10 Slider Hamstring Curls (30X1 Tempo)
Comments