2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Sumo Stance Goodmornings
10 Barbell Cossack squats

Strength- we will give you time to build to starting weight

Strength
Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%

Sprint Conditioning
“Into the Fire”
30/22 Calorie Echo Bike
15 Burpees
90 Double Unders
15 Burpees
30/22 Calorie Echo Bike
Goal: Sub 7 minutes
Time Domain 6-9 minutes
Time Cap: 10 minutes

Primary Objective: Complete the workout as close to 7 minutes as possible
Secondary Objective: Keep the Double Unders to 3 sets or less
Stimulus: Sprint Chipper
RPE: 9/10 *Go fast or go home (don’t really go home, but try your best to go fast)
Athlete Strategy and Workout Notes:
The focus today is on speed and tackling this workout with abandon. The goal here today
will be to tackle the first bike in under 90 seconds before hitting the Burpees in as close to
45-60 seconds before hitting a good big set of Double Unders and then descending into
the second half of this workout.

Recovery

PRVN Recovery #9– click the names to see demo’s of the movements

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