Warm up
3 Rounds, For Quality
1:00 minute Rowing Form Work
10 Alternating Single Arm Kettlebell Swing
5/5 Kettlebell Windmill
20 Plank Shoulder Taps
20 sec Strict Knee Raises (Controlled Slow Tempo)

Into Toes to bar progression and skill work

For this strength skill DO NOT do very high volume if you haven’t in a while. Pick a number per round and stick with it to hit an appropriate total for yourself

Gymnastics Test
“Toe to Bar Stamina Test”
10:00 minute EMOM
Unbroken Toe to Bar Test

Goal = 5-10 reps / set
Score = Average Reps across all sets
Primary Objective: Maximum average reps across all sets
Secondary Objective: Consistency across all sets.

“Victory Formation”
10:00 minute AMRAP
20/15 Calorie Row
10/10 (each arm) Dumbbell Hang Snatch 50/35
20/15 Push-Ups

Primary Objective: Complete 3 Rounds within the 10:00 minute AMRAP. The goal will
be to keep as close to 1:00 minute per station as possible.
Secondary Objective: Maintain consistent splits across for all rounds completed.
Stimulus: Muscular Endurance / Stamina Conditioning

Athlete Notes and Strategy:
This workout will begin with a steady consistent feel, but gradually build as muscular
fatigue settles in. The overall goal will be to know your pace and be able to maintain a
steady effort across. Ideal spot for the rower would be to hold around 1250/950+ on the
Rower, then hit all sets of 10 unbroken reps for the KB Snatch before switching arms,
then focusing on quick sets of 5-10 reps at a time for the Push-Ups. Note that the first
round will feel easy, but by round 3 failure might be in the mix.

Cool down stretch

PRVN Recovery #2
1:00 Childs 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