17 & 19/02/26 Newstart

Tuesday

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Row

5/5 World's Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Specific Prep

2-3 Sets: Getting into starting weights and loads

4/4 Dual Dumbbell Single Leg Romanian Deadlift

6/6 Split Stance Rotational Medball, light weight (Practice and Rehearse Movement Patterns)

Strength

Strength/Stability

Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift

8/8 Split Stance Medball Rotational Wall Ball Throw

*Moderate weight

Mixed Modal Conditioning

"Speed"

15:00 AMRAP

8 Burpees

200m Row

60 Single Unders

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4–6 rounds

Stimulus: High-tempo conditioning with cyclical engine work and light gymnastics interference

RPE: 8–8.5/10 (Open-esc) style workout

Primary Objective: Maintain fast, repeatable row splits without excessive heart-rate spikes

Secondary Objective: Stay smooth and efficient on burpees and double unders to avoid compounding fatigue

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Thursday

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

2 Sets For Quality

10 Alternating Goblet Cossack Squats

10 Alternating Box Step-Ups

5 Walking Inchworm to Hollow

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

2 Sets:

9/7 Calorie Echo Bike

6 Dual Dumbbell Box Step-Ups

2 Partial Wall Walks to Pike (3sec Hold)

Barbell Prep

Back Squat

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Strength

Back Squat

Every 3:00 x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

% is Based on 1RM Back Squat

Strength Conditioning

"Street Kings"

For Time

Every 3:00 x 4 Sets

10 Single Dumbbell Box Step-Ups

12/9 Echo Bike

1-2-3-4 Wall Walks

Dumbbells: 1 x 12.5/10kg

Box Height: 24/20in

Wall Walk: 30in From Wall

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Stimulus: Unilateral leg stamina, cyclical output, and increasing shoulder fatigue

RPE: 7.5/10

Primary Objective: Maintain consistent pacing across all four sets as wall walk volume increases

Secondary Objective: Complete the bike + step-ups in sub 2:00 on every set

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold