Tuesday
Hot Start Warm-Up
12:00 minute EMOM
Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski )
Minute 2: 5 Inchworm Push-Ups
Minute 3: 10 Ring Rows
Minute 4: 5 Burpees
Conditioning
"The Hitman's Bodyguard"
30:00 minute AMRAP, With a Partner
10 Ring Row
15 Push-Ups
20 Sit-Ups
Ideally this is done by alternating Full rounds with partner
Score = Rounds + Reps
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Thursday
Warm-Up: (10:00 minutes)
3 Sets, For Quality
5 Burpees
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 12/8kg
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
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