Warm-Up
3 Sets, For Quality
1:00 minute Cardio Choice
15 Banded Good Mornings
:30 second Glute Bridge Hold w/ adductor squeeze
Conditioning
"Dancer & Prancer"
Every 5:00 minutes for 30:00 minutes,
Alternating Stations
Station 1:
100 Double Unders
20 Deadlifts 100/70kg
Station 2:
350/300m Row
400m Run
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
Optional Accessory Work
3 Sets, For Quality
8-10 Glute Ham Raises
:30 second Weighted Wall Sit
:20/:20 second Copenhagen Plank Hold
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