Warm-Up:

2 Sets, For Quality
1:00 minute Machine Choice
10 Bird-Dogs
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
15 Banded Pull Aparts
15 Banded Face Pulls

We will let you build to a starting weight for this. Keep your sets at every 3:00 as your building. When your ready go for that 5 rep. We can run over on time for this if you need a little rest or you want 1 or 2 more attempts.

Strength
Every 3:00 x 4 Sets (with the goal of a 5 rep max)
5 Bench Press

Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+

“Santeria”
12:00 AMRAP
3-6-9-12… Strict Pull-Ups
6-12-18-24…Push-Ups
6 Shuttle Runs, 25ft/7.5m Down & Back = 1

Level 2 and 1- The goal is here is all strict pull ups, no kipping today. Have a band ready or we can do knee ring pull ups

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Go Unbroken As Long As Possible

Secondary Objective: Overall Score

Stimulus: Bodyweight Conditioning

RPE: 8/10

Notes: This workout is meant to be a bodyweight burner that develops a lot of good upper body muscular endurance and stamina. The focus here will be to stay steady and try to go unbroken for as long as possible with the Strict Pull-Ups and Push-Ups today while allowing the arms to get a little reprieve here during the shuttle runs.

PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations