Friday May 3rd

You DO NOT have to do 100 reps of these movements today. Do whats appropriate for you. Be careful on your pull ups. Drop the number, careful with your hands, don’t rip.
Partner up with someone and split the pull ups if you want. Do less reps every movement. like 80, 70 or 60 of everything. Only hit this high volume if you have been consistently training for it.
we would suggest partitioning this instead of going chipper style on it. Strict 25 minute cap

2:00 minute Machine Choice
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
3 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges

For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time Domain: 13:00-20:00 minutes
Time Cap: 25:00 minutes

Plan to break early and often here. Even going with the goal of just maintaining sets of 5
here, but minimizing rest will be key to tackling this workout effectively. The overall
approach for the best result is to rest the least amount of time rather than hang onto the
largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00
minute mark


PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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