Warm-Up:
3 Sets, for Quality
10/7 Calorie Echo Bike, Building to Pace
then....
:60/:60 Shoulder Cars
"Never Retreat, Never Surrender"
For Reps:
4 Sets
4:00 On/2:00 Off
6 Strict Handstand Push Ups
8 Sumo Deadlift High Pull
10/7 Echo Bike
*Pick up where you left off each interval.
Barbell: 43/30kg
Goal: 10+ Rounds
Score = Total Rounds + Reps
RPE: 7/10
RX+:
For Reps:
4 Rounds
4:00 On/2:00 Off
6 Strict Deficit Handstand Push Ups
8 Dual Russian Kettlebell Swings
10/7 Echo Bike
Kettlebells: 2x 32/24kg
Deficit: 3in/1.5in
PRVN Reset
4 Sets, For Quality
:30 Wrist Flexor Extensions, Palms Down
:60 Kneeling Forearm Stretch
:30 Wrist Flexor Curls, Palms Up
Optional Accessories
For Quality:
5 Supersets
:15 Chin Over Bar Hold, Add Weight If Able
-rest 1:00-
12 Ring Push Ups
-rest 1:00-
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