25 & 27/11/25 Newstart

Tuesday

Warm-Up Flow

2 Sets: For Quality

1:00 Cardio Choice

5/5 World's Greatest Stretch

10 Down Dog Calf Gas Pedals

8-10 Reverse Nordic Curls, light range of motion

:20 Wall Sit

“Manion” 

7 Rounds for Time:

400m Run

29 Back Squats 70/35kg

In honor of: First Lt. Travis Manion, U.S. Marine Corps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 40 minutes

Score = Total Time

RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Thursday

Warm-Up Flow

400m Group Run

-

1:00 Row or Bike

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

-

Build to Working Loads on Farmers Carry, then get into the workout

Mixed Mono Focused Conditioning

“No Sleep Till Brooklyn”

3 Rounds for Time:

450/400m Row

30m Farmers Carry

400m Run

25/18 Calorie Echo

30m Farmers Carry

400m Run

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 30:00-35:00

Time Cap: 40:00

Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.

RPE: 7-8/10

Primary Objective: Maintain consistent pacing across all three rounds with strong, steady effort through each machine and run segment.

Secondary Objective: Hold posture and grip integrity during both carries, minimizing breaks and transition time.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon