Warm-Up
8:00 minutes for Quality
:20/:2 seconds Single Leg Glute Bridge Hold
Conditioning
"Short Round"
40:00 minute EMOM
minute 1: 10/8 Calorie Echo Bike
minute 2: 15/15m Farmers KB Carry 12/10kg
minute 3: 10/8 Calorie Row
minute 4: 10 Shoot Throughs
Shoot throughs can be on Boxes, Plates, or Parallettes
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
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