Warm-Up:

3:00 Cardio Choice

2 Sets, For Quality
:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups

3 Sets
10 Alternating Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Hollow Hold
10 Air Squats

Toe to Bar Progression
Hanging Strict Knee Raises
Bar Kip Swing
Kipping Knee to Chest
Alternating Toe to Target
Toes to Target
Alternating Toe to Bar
Toe to Bar

“Spongebob”|
For Reps
5 Sets
3:00 AMRAP
24 Wall Balls 20/14lb, 9/6kg
18 Toes to Bar
Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets
Goal: 10+ Reps / Set

We will take time to find the correct movements and reps for everyone so you all make it to the burpees box jumps. 20 wall balls and 14 toes to bar or knee raises are a good first scaling option. adjust from there if needed.

Primary Objective: Complete the Buy-In to each AMRAP in 2:20 or less, meaning you will have 40+ seconds on Burpee Box Jump Overs

Secondary Objective: Work for big sets on both the Wall Balls and Toe to Bar with the goal to try to stay unbroken as long as possible
Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

Recovery
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose