We will be open. there was no power as of 4:30 on thursday. I will bring a generator so there will be a couple fans and music. Morning classes we will use floor lights so i might adjust this workout a little bit.

Warm-Up
12:00 EMOM
min 1: Bike @ Easy to Moderate Pace
min 2: 5/5 World’s Greatest Stretch
min 3: *Barbell Complex
min 4: 5/5 Rotational Ring Row
*Barbell Complex: 3 Hang Snatch High Pull + 3 Hang Muscle Snatch + 3 Hang Power Snatch

Workout Primer 2 rounds

5/4 Calorie Bike
4 Power Snatch
3 Lateral Burpees
2 Pull-Ups

“Candy Land”
20:00 AMRAP
10/7 Calorie Echo Bike,
9 Power Snatch
8 Lateral Burpees over the Bar
7 Strict Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 2:
20:00 AMRAP
8/6 Calorie Echo Bike,
7 Power Snatch
6 Lateral Burpees over the Bar
5 Strict Pull-Ups
Barbell: 75/55lb, 34/25kg

Level 1:

20:00 AMRAP
8/6 Calorie Echo Bike
7 Hang Power Snatch
6 Lateral Burpees over the Bar
5 Banded Strict Pull-Ups
Barbell: 45/35lb, 20/15kg

Goal Rounds: 8+

Primary Objective: Complete each bike in under 45 seconds

Secondary Objective: Maintain consistent pacing across all rounds

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10

Notes: Today is all about maintaining a very cyclical AMRAP today with the focus on staying steady and smooth throughout. The bike should be relatively quick here and we can either start on a delay in order for everyone to utilize the bike or start on different stations. Each round should take between 2:00-2:30 so this will allow for steady state pacing and effort on the barbell into the burpees and then focusing on a good set of strict pull-ups. We ideally want to keep the effort here strict today so move to a band or toenail spot scaling adjustment for the workout.

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