Warm-Up
10:00 minutes, For Quality
1:00 minute Row
10 Alternating Box Step-Ups
:15 second Active Hang + :15 Second Passive Hang
8/8 Single Arm Ring Rows
Home Solo
3 rounds For Time, Solo
10 Strict Dips
20 Strict Pull-Ups/ Push Ups
30 V-Ups
40 Dual DB Hang Snatch/HSPU/Pike Push Up
1k Run
40 Dual DB Hang Snatch
30 V-Ups
20 Strict Pull-Ups/ Push Ups
10 Strict Dips/HSPU/Pike Push Up
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
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