09 & 11/09/25 Newstart

Tuesday

Warm-Up Flow

Mobility + Activation

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Movement Prep

2 Sets: For Quality

10 Air Squats

8 Push-Ups

6 Bradford Press with Lockout + 4 Push Press

6 Kipping Swings or Ring Rows

:15 Dead Hang

Primer (1-2 Round @ 50–60% Effort)

200m Run

8 Wall Balls

6 Pull-Ups or Ring Rows

4 Push Press @ Working Loads

4 Bar Facing Burpees

Metabolic Conditioning

"Mountain Traverse"

For Time:

600m Run 

20 Bar Facing Burpees

80 Wall Balls

20 Bar Facing Burpees

60 Ring Rows

20 Bar Facing Burpees

40 Push Press

20 Bar Facing Burpees

600m Run

Wall Ball: 6/4kg, 10/9ft

Barbell: 30/20kg

Score: Time

Goal: 24:00-30:00

Time Cap: 32:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina

RPE: 8/10

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Thursday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)

6/6 Single-Arm Overhead Lunges

6 Box Jumps

Specific Turkish Get-Up Prep and Build

Bodyweight Turkish Get-Up (1 per side) focusing on smooth transitions

Light DB or KB: 1 per side, pausing at each position

Get to Working Load

After Turkish Get-Ups before Workout

Conditioning Primer (2 Round @ 50–60% Effort)

6 Alternating Dumbbell Snatch (light to working)

4 Box Jump Overs (step down)

Strength:

Every 90 seconds x 6 Sets

1/1 Turkish Get-Up

Score = Average Load Across

Metabolic Conditioning

"Forest Sprint"

For Time

20-16-12-8-4-2

Alternating Dumbbell Snatch

Box Jump Overs

DB 12.5/10kg

Box Step-Overs 24/20in

Score: Time

Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.

RPE: 9/10

Mobility

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