2 Sets, For Quality
30 second Jump Rope Practice
5/5 Pendulum Lunges
10 Scapular Pull-Ups
5 Strict Knee to Chest
10 Alternating V-Ups
Specific
4 Sets, (6:00 minutes)
3 Back Squats
+
3 Goblet Squats
*Building loads on both

Strength
For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats

This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

14:00 AMRAP
7/7 Single Kettlebell Front Rack Reverse Lunge
14 Toes to Bar
28 Double Unders
Kettlebell Load: 53/35lb, 24/16kg

Level 2-alt toes to bar, lighter kb
Level 1, knee raises strick, 56 singles, lighter kb
Goal: 4-6 Rounds 

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round 

This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side. Keep moving consistently throughout the 14:00 AMRAP here with the goal of maintaining under 3:00 / set.

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose