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28/05/24 New Start

Warm-Up:

2:00 minute Machine Choice


Mobility

2 Sets, For Quality


Specific Warm-Up

2 Sets, For Quality

5/5 Pistol Box Step-Downs

20 second Glute Bridges


Strength

Every 3:00 minutes, 5 Sets

4 Back Squats @ Moderate +

+

2 High Stick Jump Overs


For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher you can utilize more weight plates to stack and try to build to as high as 40 inches for some athletes. These are the days that provide fun challenges and get athletes engaged. 


For the Back Squat we are looking to build from 75% to roughly 85% for a heavy set of 4 on the day. Look to end with about 2-3 reps in the tank or a 8.5 RPE in terms of perceived effort on the bar.


Conditioning


"Black"


8:00 minute AMRAP

1* Wall Walk

5 Pike Push-Ups

10 Box Step Up


*Increase Wall Walk by 1 Each Round


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose

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