04/06/24 New Start

Warm-Up:

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Cleans

*Stay Light

"Tow-Mater"

For Reps:

3 Rounds

Minute 1 - Calorie Row

Minute 2 - Power Cleans

Minute 3 - Sit-Ups

Minute 4 - Calorie Echo Bike

Minute 5 - Rest

Barbell: 20/15kg

Score: Total Repetitions

Goal: 200/170 Reps

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