Warm-Up:
3 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch
10 Cossack Squats *Slow and Controlled
5 Jumping Pull-Ups + 3 sec Eccentric
Strength + Stability
12:00 minute EMOM
minute 1: 5 Pause Back Squats (2sec) @ 7 RPE
minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 24/16kg
minute 3: Rest
"Fraser"
3 Rounds for Time
42 Wall Balls 9/6kg
21 Toe to Bar
Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes
Competitor:
3 Rounds for Time
42 Wall Balls 12/9kg
21 Toe to Bar
Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories
16:00 minute EMOM
minute 1: 30 Russian Twists
minute 2: 20 Alternating V-Ups
minute 3: Max Side Plank
minute 4: Rest
Alternate Side Plank every other round
For Russian Twists, Over and Back = 1 rep
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