Warm-Up
2 Rounds, Increasing Intensity
200m Run
Conditioning
"No Strings Attached"
4 Rounds
Partner 1: 400m Run
Partner 2:
15m Dual KB Farmers Walking Lunges
10 Dual KB Push Press
15m Dual KB Front Rack Walking Lunges
3 Wall Walks
Partner 2: 400m Run
Partner 1:
15m Dual KB Farmers Walking Lunges
10 Dual KB Push Press
15m Dual KB Front Rack Walking Lunges
3 Wall Walks
Load: 24/16kg
Time Cap: 30:00
Goal: 18:00-25:00
Core Work
3 Sets, For Quality
1:00 Plank Hold
:30 Hollow Hold
:30/:30 Side Plank
20 Alternating V-Ups
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
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