Warm-Up

2:00 Cardio Choice

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:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch

3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 deadlifts adding weight each round. start light

Strength

Strength
Take 15:00 minutes to Establish
3RM Deadlift

The ideal set-up here is to start building by pulling sets of 2-3 reps at a time and then tackling singles until you get to your weight that you think you can pull for 3 reps then perform a 3 rep max here today. The goal for a 3 rep max should be close to 90-95% of 1RM. For those new to the gym or that have any time of issues with Deadlifting, please keep the loads light and modify to higher reps. sets of 6 at a lighter weight. If you can not deadlifit we will find an alternative.

“Walking on the Walls”

For Time
5 Wall Walks 
15 Wall Balls 
20 Box Jump Overs 
30 Wall Balls 
20 Box Jump Overs 
15 Wall Balls
5 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”

Goal: 7-11 minutes 

Time Cap: 12 minute

Stimulus: Leg Stamina

RPE: 7/10

Primary Objective: Complete each movement in as close to a minute as possible

Secondary Objective: Complete the sets of 15 Wall Balls unbroken.

Strategy: The goal here is to start off relatively conservatively on pacing through the first set of Wall Walks, Wall Balls, Box Jump Overs and then when you get to the set of 30 Wall Balls, begin increasing effort in order to finish the workout stronger than you started. The focus here is to keep big sets on the Wall Balls while still staying moving through the box jump overs.

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