Warm-Up:
Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
General Prep
3 Sets, For Quality
10 Box Step-Ups
Strength
8:00 minute EMOM
5 Strict Press @ 00x0 Tempo
@ 50-60%
Conditioning
"The Last Supper"
6 Rounds for Max Reps
1:00 AMRAP / 1:00 Rest
10 Toe to Bar
Max Burpee Box Jump Overs 24/20''
BBJO can be lateral or facing
Score = Sum Total Reps
RX+:
6 Rounds for Max Reps
1:00 AMRAP / 1:00 Rest
15 Toe to Bar
Max Burpee Box Jump Overs 24/20''
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories: Shoulders and Midline
3 Sets, For Quality
10 Dual Dumbbell Bench Press
20/20 second Side Plank
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