Warm-Up: (10:00 minutes)
3 Sets, For Quality
3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows
Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%
Rest as needed between sets
Conditioning
"Spirited”
80 Burpee for Time
EMOM, starting at 0:00,
Perform 10 American Kettlebell Swings 24/16kg
Time Domain: 6:00-8:00 minutes
Time Cap: 10:00 minutes
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 Accessory Work : Posterior Chain
4 Sets, For Quality
20/20 second Single Leg Sorenson Hold
Rest as needed
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