Warm-Up:

2 Sets, For Quality
20 second on / 10 second transition
– Calorie Row
– Curtsy Lunge
– Alternating Bird Dead-Bug
– Alternating Bird-Dog
– Alternating Box Step-Ups
– Lateral Shuffle (10m / out and back)

Strength
Every 3:00 x 3 Sets
3 Front Squats @ 90% of 3RM
Rest 30 seconds
3-4-5 Back Squats @ Same Load

Complete 3 Front Squats at 90% of your 3RM form a couple weeks ago and then rest 30 seconds before completing the set of Back Squats. Round 1 complete 3 reps, round 2 complete 4 reps, and round 3 complete 5 Back Squats

“Heimdallr”
Every 4:00 x 3 Sets
24/18 Calorie Row
12 Dual Dumbbell Box Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 50/35lb, 22.5/15kg
Shuttle Run = 25ft / 7.5m out and back

Level 2:
Every 4:00 x 3 Sets
21/16 Calorie Row
12 Dual Dumbbell Step-Ups
6 Shuttle Runs
Box: 20”
Dumbbells: 35/25lb, 15/12kg

Level 1:
Every 4:00 x 3 Sets
18/15 Calorie Row
12 Alternating Box Step-Ups (Bw)
4 Shuttle Runs
Box: 20”

Goal Time Domain: 2:45-3:00/ set
Time Cap: 3:20 / set
Primary Objective: Unbroken Dual Dumbbell Step-Ups
Secondary Objective: Complete the Row in under 1:20
Stimulus: Muscular Endurance / Quad Stamina
RPE: 7-8/10

Notes: This workout will start on the rower with the goal of completing the rower at or before the 1:20 mark in order to ensure we can complete the Dual Dumbbell Step-Ups and Shuttle runs in under the 3:00 mark. The focus will be on an upright torso and continuing to press through the box and flex your belly as you stand tall on the box.

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