Tuesday
Warm-Up
3 Sets, For Quality
30 seconds Jump Rope Practice
8/8m Lateral Band Walk
8/8m Banded Monster Walk
30 seconds Banded Glute Bridge March
30 seconds Banded Psoas March
Tabata
Every 4:00 minutes, 2 Sets
1-Cal Bike
2-Cal Row
*1min rest between rounds
Conditioning
“Trixie”
16:00 EMOM
Minute 1: 10 Front Rack Reverse Lunges, For Load
Minute 2: 15 Sit-ups
Minute 3: 30 Singles Unders
Minute 4: Rest
Front Rack Reverse Lunges are from the Rack or with KB
Suggested Starting Load @ 20/10kg orKB 10/8
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Thursday
Warm-Up
3 Sets, For Quality
10 Banded Scapular Push-Ups (Slow and Controlled)
30 second Glute Bridge Hold
:20/:20 second Side Plank
Strength
Every 3:00 minutes, 5 Sets
5 Bench Press
Start @ Light and increase to a 5 heavy Reps
Conditioning
"Big McIntosh"
For Time
15-12-9
Pike Push-Ups
Deadlift 40/30kg
Time Domain: 4:00-7:00 minutes / Sets
Time Cap: 10:00 minutes
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
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