Warm-Up:
10:00 AMRAP, For Quality
20 Bear Plank Shoulder Taps 
5 Single Arm Kettlebell Push Press (Right)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
5 Single Arm Kettlebell Push Press (Left)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
10 Alternating Box Step-Ups 
5 Box Jumps

Jerk Complex
Every 2:00 x 5 Sets 
2 Push Jerks + 2 Split Jerks @ 75% of 1RM
*from the rack based off 1 rep max push jerk

“Day of the Dog”
For Time
5 Rounds for Time
21 Air Squats
12 Ring Push-Ups
9 Box Jump Overs 
Box: 24”/20”
Rings: 6 inch off floor
Score: Time
Level 2- rings 12 inches off floor same reps
Level 1- rings at hip height or regular push ups
*** if there are not enough rings have some plates set up to deficit push ups between plates

Goal: 8:00-12:00 

Time Cap: 15:00 

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

We are looking for a workout that will target quad stamina and consistency here with this 5 rounder. First round through the Air Squats will feel nice and smooth and then as the workout progresses the combo of the Box Jumps into the Air Squats will really blow the quads up and get things firing. Note that the push-ups are meant to be done in less than 3 sets, but we are looking for control through the descent and speed through the ascent. For a rep to count we need the rings to touch the shoulders at the bottom and for the elbows to be locked out with the body in a full plank position at the top. We can modify positions by elevating the rings and changing the body angle.

PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
30/:30 Thread the Needle Stretch5/5 Side Lying Thoracic Rotations