Tuesday
Warm-Up:
2-3 Sets, For Quality
6/6 Worlds Greatest Stretch
2 Wall Walks/Wall Step Up
6/6 Single Arm Ring Rows
10 Ring V-Outs
Strength
Bench Press
Every 3:00 minutes, 5 Sets
3 Reps @ Moderate
3 Reps @ Moderate +
2 Reps @ Moderate-Heavy
2 Reps @ Moderate-Heavy
1 Rep @ Heavy
Conditioning
"Memento"
14:00 minute AMRAP
2,000/1,500m Row Buy-In
-directly into-
10-20-30... Alternating DB Snatch, 10/7.5kg
15 Burpee Box Step Up
Score: Total Reps after Buy-In
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Child's Pose
Thursday
Warm-Up
2 Sets, For Quality
20 second Lateral line hops
40 second Forearm Plank Hold
20/20 Second Single Leg Glute Bridges
Into..
3 Sets
5 Star Jumps
Rest 1:00 minute between sets
Strength
Back Squat
Every 3:00 minutes, 5 Sets
3 Reps @ Moderate
3 Reps @ Moderate +
2 Reps @ Moderate-Heavy
2 Reps @ Moderate-Heavy
1 Rep @ Heavy
Conditioning
"Insomnia"
7:00 minute AMRAP
5-10-15-20...
Wall Balls 4/3kg
Push-Ups
Objective: Complete the round of 20 +
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
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