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02/07/24 New Start

Warm-Up:

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

8 Alternating Step-Ups

4 Box Jumps/Step-Ups


-Lock off

-Scoop and Clamp

-Seated Lock off


Spend 10 minutes Here


“Daredevil”


15:00 AMRAP

10/7 Calorie Echo Bike

5/4 Strict Pull-Ups/Pull ups

10 Box Jump Overs/ Step ups

1 Rope Climb/ Get up


*Box Jump Overs must be a step-down


Pump Session Finisher

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-


PRVN Recovery #5

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