Warm-Up
2:00 Cardio Choice
-
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
-
2 Sets, For Quality
5/5 Single Arm Ring Rows 2020 Tempo
10 Alternating V-Ups
Movement Progressions (5-7min)
"Man in motion"
7 rounds for time of:
Dumbbell hang split snatch, 10 reps right arm
2 rope climb/4 rope Get up
Dumbbell hang split snatch, 10 reps left arm
2 rope climb/4 rope Get up
Dumbbell: 22.5/15kg
Goal Time 11:00-15:00
Time Cap: 16:00
RPE: 7/10
Finisher
For Quality:
4 Sets
5 Strict Pull-Ups
5 Strict Ring Dips
Into..
4 Sets
:15 Chin over Bar Pull-Up Hold
:15 Top of Ring Dip Support Hold
Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
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