Warm-Up:

3 Sets
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups

8-6-4-2
Barbell Strict Press
*Start with an Empty Barbell and increasing to starting percentages on the ba
Strength
10 Minutes to establish a 3rm max strict press
when you finish use that weight to start warming up your back squat then we will go into
15 Minutes to establish a 1rm back squat.

Wod

“Race Pace”
5 Sets
1:00 minute AMRAP
10 Thrusters 95/65lb, 43/30kg
-Max Calorie Echo Bike
Rest 1:00 between sets

PRVN Recovery #9

1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold