Warm-Up:
2:00 Cardio Choice
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
:30/:30 Kettlebell Weighted Ankle Mobility
2 Sets, For Quality
8/8 Pistol Box Step-Down
10 Goblet Cossack Squat
7 empty bar front squats. add weight on second round if you want to
Front Squat *we will have you build a little bit before starting the 15 minute clock. use your 15 minutes to finish building to 92 percent then complete your drop sets
Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%
The goal here is to hit a challenging single and then reinforce the positions and added quality volume at above 80% on the barbell. We can adjust to a box squat, bulgarian split squat, or even weighted step-ups as alternatives depending on the athletes and their specific needs.
“What Is Your Profession?”
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols
Wallball: 20/14lbs (9/6kg) to 10/9ft
Goal: 11:00-15:00
Time Cap: 16:00
Stimulus: Squat Stamina and Cadence
RPE: 8/10
Primary Objective: Complete the workout in undre the time cap
Secondary Objective: Maintain Unbroken on all Squat Movements
Strategy:
Each round of this workout will begin by performing 10 Burpee Pull-Ups before moving into a squatting movement. The squatting movements will rotate between Air Squats, Wall Balls and Pistol Squats. This means that round 1 will be 10 Burpee Pull-Ups + 20 Air Squats, round 2 will be 10 Burpee Pull-Ups + 20 Wall Balls, and Roun 3 will be 10 Burpee Pull-Ups + 20 Pistols. We will then repeat this in order to complete 6 total rounds for time. The Pistols and Burpee Pull-Ups will be the biggest limiter here in terms of movements and timing, so manage pacing strategies here to keep a good cadence and rhythm.
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