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 Alternating Goblet Cossack Squats

Front Squat
Take 20:00 to Complete- This includes warming up to your one rep pause and getting your set of 3 and 5 in. Keep moving

Work up to a Heavy Pause Front Squat (1 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

“Rolling Thunder”
11:00 AMRAP
13 Deadlifts
8 Front Rack Lunges
5* Strict Handstand Push-Ups
Load: 155/105lb, 70/52kg
Add 2 Strict Handstand Push-Ups Each Set
***THIS IS A ONE BAR WORKOUT. The deadlift is meant to be a light enough weight so you can clean that same bar and use it for your front rack lunges. This means you might be lunging a little more than you are used to or deadlifting less than you would like to.

Goal: ~6+ Rounds

Stimulus: Posterior Chain and Upper Body Vertical Push

RPE: 8/10
Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00
Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can
Strategy: The goal today will be to hit the deadlifts in one unbroken set of 13 reps, then we will need to power clean the load to the front rack position for the front rack lunges before tackling the strict handstand push-ups. Each round the handstand push-ups will increase by 2 reps which will start to eat into your overall time on the workout today. The goal will be to try and keep each round to as close to 90 seconds as possible

PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold