Warm-Up:
3 Sets, For Quality
10/10 Standing Pallof Press
Strength
Bench Press
Every 2:00 minutes, 5 Sets
1 x 5 @ 72%
1 x 5 @ 75%
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
Percentage is based on your 1-rep max Bench Press
Conditioning
"Breaking Dawn"
[For Time]
21-15-9
Toe to Bar
Shoulder to Overhead 50/35kg
Wall Balls 9/6kg
Rest 2:00 minutes
15-12-9
Toe to Bar
Shoulder to Overhead 60/45kg
Wall Balls 9/6kg
Score = Total Time including rest
Time Domain: 13:00-18:00 minutes
Time Cap: 18:00 minutes
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
3-4 Sets, For Quality
30m Kettlebell Farmers Walk @ Challenging Load
5 Strict Ring Dips @ 31x1 Tempo
30 second Ring Row Hold
8-10 Ring Tricep Skull Crusher 20X1
Rest as needed
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