Warm-Up:
3 Rounds
1:00 minute Row, Run, or Bike (Switch each round)
10m Toy Soldiers
10m Ostrich Walk
10/10m Lateral Lunge Walk
20m/20m A Skips + B-Skips
—
5 Sets
10 second Wall Lean Sprint
Rest 20 seconds between sprint
Conditioning
"Hal"
4 Rounds For Time
400m Row
40 Double Unders
800m Bike
2 Minute Rest Between Rounds
Time Domain: Men: 20:00-25:00, Women: 21:00-26:00
Time Cap: 30:00 minutes
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
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