Warm-Up:
10 Inch Worms + Elbow to Instep
20 Glute Bridges (1sec Pause @ the Top)
-then-
12:00 EMOM
Minute 1 – :40 Plate Hop Series

Minute 2 – 12 Alternating Dumbbell Deadlift
Minute 3 – :40 Banded Monster Walks

“Pumba”
24:00 AMRAP
12/9 Cal Echo Bike
18 Dual Dumbbell Sumo Deadlift
12/9 Cal Row
18 Renegade Rows
12 Box Jump Overs

Box Height 24/20”
Dumbbells: 50/35lb, 22.5/16kg

L2: 35/25lb, 15/12kg
L1: 10/7 on Machines, 16 on Dumbbells @ 25/15lb, 12/7kg, Alternating Box Step-Ups

Goal: 7+ Rounds

Stimulus: Posterior Chain / Lactate Threshold

RPE: 8/10
Primary Objective: Complete Each Machine in under 45 seconds
Secondary Objective: Keep the Dumbbell Movements to 2 Sets or Less
Strategy: The focus here will be to maintain a challenging pace on the machines and hit quick sets on the Dumbbells. The goal here will be to hit the Bike and the Row at a pace that allows you to move to the next station in under 45 seconds. This will allow athletes to start on different stations and move through this workout relatively unaffected by a delay getting into a machine if they need to pair up with someone of somewhat equal ability. This workout is centered around bracing and posterior chain work with the added effect of some heavy breathing along the way. Leg fatigue will build thorughout here and the biggest challenge will be the Box Jump Overs towards the end of each round

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose