Tuesday
Warm-Up:
3 Sets, For Quality
200m Run
*Core Exercise
5/5 Windmill
15/15m Bottoms Up Kettlebell Waiters Walk
*Core Exercise
Round 1: 10 Hollow Rocks + 10 Arch Rocks
Round 2: 20 Alternating V-Ups
Round 3: 10 Bar Kip Swings + 10 Strict Knee Raise
"Brown"
30:00 minute AMRAP
5-10-15-20-25.... Knee Raise/Leg Raise
30m Single Arm Overhead KB Carry (Right)
200m Run
30m Single Arm Overhead KB Carry (Left)
200m Run
Load: 12/10kg
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Thursday
Warm-Up
2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
Strength
Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%
Sprint Conditioning
"Polar"
22/18 Calorie Echo Bike
15 Burpees
270 Single Unders
15 Burpees
22/18 Calorie Echo Bike
Goal: Sub 7 minutes
Time Domain 6-9 minutes
Time Cap: 10 minutes
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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