20/02/24 New Start

Warm-Up

2 Rounds 

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

15m/side SA Bottoms Up KB Carry 

10/side SL Glute Bridge Off Bench

8/side Quadruped Thoracic Rotations 

5 x (2 Push-Up + 4 Mountain climber lunges)

Strength Superset

15:00 minute EMOM, Alternating Movements

minute 1: Deadlift

minute 2: Push Press

minute 3: Rest

Deadlift

1 x 5 @ Light

1 x 4 @ Light-Moderate

1 x 3 @ Moderate

1 x 2 @ Moderate-Heavy

1 x 1 @ Heavy

Push Press

1 x 5 @ Light

1 x 4 @ Light-Moderate

1 x 3 @ Moderate

1 x 2 @ Moderate-Heavy

1 x 1 @ Heavy

Conditioning

“Kamek”

10:00 minute AMRAP

8 Pike Push-Ups

14 Alternating Dumbbell Snatches 7.5/5kg

15/10 Calorie Row

Objective: Complete 4+ Rounds

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold