11/06/24 New Start

Warm-Up:

2:00 minute Echo Bike

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

-

2 Sets

10/10 Single Leg Barbell Romanian Deadlifts

10 Sumo Stance Deadlifts @ 3311 Tempo

Core / Primer

5 Sets, For Quality

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

"Sprite"

For Reps:

5 Sets

3:00 On/1:00 Off

6-8-10-12-14...

Calorie Echo

Deadlift

Abmat Sit-Ups

Barbell: 35/25kg

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch