Warm-Up
3 Part Warm-Up ( 15:00 minutes)
Bodyheat
400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Sumo Stance Barbell Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold
Strength
Sumo Deadlifts
Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE
"RingWraiths"
For Time
600m Run
20 Hang Power Clean and Push Jerk
400m Run
20 Hang Power Clean and Push Jerk
200m Run
Load: 43/30kg
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
RX+:
For Time
600m Run
20 Hang Power Clean and Push Jerk
400m Run
20 Hang Power Clean and Push Jerk
200m Run
Load: 52/34kg
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories
12:00 EMOM, 3 Sets
Minute 1: :45 Alternating Single Leg Goodmornings
Minute 2: :45 Banded Face Pulls
Minute 3: :45 Suitcase Carry Marching, Right Arm
Minute 4: :45 Suitcase Carry Marching, Left Arm
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