Warm-Up:
3 Sets, for Quality
10/7 Calorie Echo Bike, Building to Pace
6/6 Kettlebell Windmills
8/8 Side Lying Dumbbell External Rotation
:30 Extended Reverse Plank Bridge
then….
:60/:60 Shoulder Cars

No Strength today. We will do the stretching at the end.

“Never Retreat, Never Surrender”

For Reps:
4 Sets
4:00 On/2:00 Off
6 Strict Handstand Push Ups
8 Sumo Deadlift High Pull
10/7 Echo Bike

*Pick up where you left off each interval.
Barbell: 95/65lb, 43/30kg


Goal: 10+ Rounds
Score = Total Rounds + Reps
Stimulus: Upper Push + Pull / Quad Stamina
RPE: 7/10
Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment

Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups

Strategy:
Look to start off at a conservative pace on the bike to allow enough rest time to come back around and maintain unbroken sets on the Strict Handstand Push-Ups and Sumo Deadlift High Pull. Pushing the pace too early here will lead to longer rest periods between movements and breaks within them. This means that any time made up on the Bike will be quickly lost as rest times will build up on the other two movements. Build pace from set to set with the goal of hitting the last 4:00 minutes at a very hard and challenging pace.

PRVN Reset
4 Sets, For Quality
:30 Wrist Flexor Extensions, Palms Down
:60 Kneeling Forearm Stretch
:30 Wrist Flexor Curls,
Palms Up10/10 Dumbbell Side Lying External Rotations