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19/03/24 New Start

Warm-Up: (10:00 minutes)

3 Sets, For Quality

6-8 Ring Rows


Strength

Deadlift 

Every 3:00 minutes, 5 Sets

Set 1: 5 Reps @ Light

Set 2: 4 Reps @ Light-Moderate

Set 3: 4 Reps @ Moderate

Set 4: 3 Reps @ Moderate-Heavy

Set 5: 3 Reps @ Heavy


Rest as needed between sets


Conditioning

"Spirited”


50 Burpee for Time

EMOM, starting at 0:00, 

Perform 10 American Kettlebell Swings 10/8kg


Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes


PRVN Recovery #8


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