Warm-Up

2:00 Cardio Choice
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

2 Sets
6 Inchworm Push-Ups
10 Alternating Down Dog Toe Touch
10/10 Staggered Stance Kettlebell Deadlift

Primer
5 Dumbbell Bench Press
5 American KBS
5 Burpees
3 Dumbbell Bench Press
3 American KBS
3 Burpees
@ working weights for the workout

“Ferrigno”

For Time
15-12-9
Dumbbell Bench Press
American Kettlebell Swings
Burpees

Rest 3:00

9-12-15
Burpees
American Kettlebell Swings
Dumbbell Bench Press

Dumbbells: 50/35lb, (22.5/15kg)
Kettlebell: 53/35lb, 24/16kg

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Athlete Strategy and Workout Flow:

This workout will get challenging pretty quick, but then as soon as it is challenging the workout will take a brief 3:00 pause before coming back into the next set. The goal here is to have athletes work their way through each segment with unbroken movements and just managing rest and transitions throughout. If needed, pair up and have one athlete start on Burpees while one athlete starts on the Bench Press and the workout should flow relatively easily without big pauses or a hitch.

Pump Session Finisher
Every 2:00, 4 Sets
30 sec Max Banded Face Pulls
-15 sec Rest-
30 sec Max Floor Skull Crushers

PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose