Warm-Up

400m Run
:30/:30 Couch Stretch
:60 Alternating Active Pigeon Stretch
:30/:30 Active Scorpion Stretch
:60 Alternating Crucifix Stretch

2 Sets
10 Russian Kettlebell Swing
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
10 Alternating Lateral Lunges

Front Squat
Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
Then 
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets

“Rocket Power”
3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings 53/35lb, 24/16kg
400m Run

Time Domain: 11:00-15:00

Stimulus: Muscular Endurance / V02 Max 

RPE: 9/10

Primary Objective: Complete each round of the workout in under 5 minutes

Secondary Objective: Even pacing across all 3 rounds

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

Time Cap: 18:00

PRVN Reset Stretching
1-3 Sets, For Completion
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
1:00 Seated Straddle, alternate touching your toes at a comfortable pace