Warm-Up:
4 Sets, For Completion
:20 second Work
:10 second Transitions between movements
– Cardio Choice 
– Air Squats 
– Inchworm Push-Ups 
– Deep Lunge Mountain Climber Lunges 
– Jumping Pull-Ups

Strength
Every 2:00 x 4 Sets
1 Pause Front Squat + 3 Front Squats
– Perform at 65-70% 
-Pause 1 sec


“Down With the Sickness”

For Completed Rounds
12:00 EMOM
6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters
Dumbbells 35/25lb, 15/12kg
Score = Rounds Completed

Level 2, take one rep off each movement
Level 1, Take one rep off each movement, lighter weight and banded pull ups

Goal: 8-10 Rounds

Score: Completed Rounds
RPE: 8-9/10

Primary Objective: No Failed Rounds
Secondary Objective: Aggressive Transitions
This low rep scheme burner will have us feeling like we’re running in circles – sprinting our transitions, and trying to cycle movements quickly. It is critical today that we keep our Burpee Pace here and get right into the Dumbbell Thrusters to complete those by the top of the minute. Any rounds not fully completed before that minute interval expires will not count towards your score for the day.

Mobility
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