02-05/01/24 Lunchtime

Tuesday

Warm-Up

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: :20-:30 second Wall Supported Handstand Hold

minute 3: 10 Bar Kip Swings + 8-10 Push-Ups

minute 4: Seated Box Jump to High Box

"Texas Longhorn"

16:00 minute EMOM

min 1: 15/12 Calorie Row

min 2: 5 Ring Muscle-Ups/8 Pull-Ups + 8 Ring Dips8 Pull-Ups + 8 Ring Dips

min 3: 15 GHD Sit-Ups/15 Abmat Sit-Ups

min 4: 12 Handstand Push-Ups/8 Box Pike Strict Handstand Push-Ups (Toes on Box)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Wednesday

Warm-Up:

5:00 minutes, for Quality

1:00 Row (:30 ez, :20 mod, :10 Fast)

5/5 Worlds Greatest Stretch

10/10 Dual DB Staggered Stance RDL

20 Alternating Bird-Dogs

:30 second Deadbugs

Conditioning

"Palmera"

15:00 minute AMRAP

1 Deadlift 60/40kg

3 Bar Facing Burpees

5 Wall Balls 6/4kg

Goal: 15+ Rounds

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Thursday

Warm-Up

2 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Conditioning (RETEST)

"Elm Street"

Part A)

For Time

60 Double Unders

30/21 Calorie Echo Bike

15 Toe to Bar

40 Double Unders

20/14 Calorie Echo Bike

15 Toe to Bar

20 Double Unders

10/7 Calorie Echo Bike

15 Toe to Bar

@ 14:00 minutes

Part B)

6:00 minute

Max Calorie Echo Bike

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Friday

Warm-Up

For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

8 Tall Muscle Cleans

10 Bradford Press w/lockout

Sprint Chipper

"Highland"

800m Run

40 Alternating DB Snatch 22/15kg

20 Thrusters 43/30kg

-Goal Time Domain: 7:00-11:00

-Time Cap: 12:00 minutes

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch