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
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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