warm up

Warm-Up:
Prehab Mobility Work
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
40 seconds Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
6:00 minutes, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5-7 back squats adding a little weight each time

We will give you time to build to your percentage
Then
Strength
Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+ 
+3/3 Bulgarian Split Squat Jumps
Yes you can click on that to see what it is

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of
90% on the bar. But leave room to have this be a true 3RM Max Week 6 of the cycle. We
will superset here with the Bulgarian Split Squat Jump with the goal of height over
reactivity as power and speed is the most important component here with this one.

Workout
“Lightning”
4 Rounds for Time
10 Handstand Push-Ups
25 Air Squats
50ft (15m) (25/25ft, 7.5/7.5m) Dual Dumbbell Farmers Walking Lunges 50/35lb,
22.5/15kg
Time Cap: 12:00

Primary Objective: Complete each round of the workout in under 3:00 minutes with the
goal of completing the entire workout in 8:00-10:00 minutes
Secondary Objective: Remain unbroken across all movements today
Stimulus: Leg Stamina and Capacity
RPE: 8/10
Athlete Notes + Workout Strategy:
The goal here is to push the pace and remain unbroken throughout the workout. The
biggest area to be conservative here will be on the transition from the Air Squat to the Walking Lunge. We will need a brief reprieve to allow a little blood back into the legs and
lungs prior to embarking on the 50ft (15m) lunge. The goal here will be to go right back
into the Handstand Push-Ups quickly, turn around and hit the Air Squats quickly, then
allow for the body to take a second and pick up the Dumbbells again onto the Farmers
Lunges.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Click on the movements to see a demo