Wednesday May 15th

3 Sets, For Quality
200m Run
*Core Exercise
5/5 Kettlebell Windmill
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
*Core Exercise
Round 1: 10 Hollow Rocks + 10 Arch Rocks
Round 2: 20 Alternating V-Ups
Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest

“The Deep”
30:00 minute AMRAP
5-10-15-20-25…. Toe to Bar
100ft (30m) Single Arm Overhead Carry (Right)
200m Run
100ft (30m) Single Arm Overhead Carry (Left)
200m Run
Load: 70/53lb, 32/24kg

Goal: Complete 5+ Rounds
Primary Objective: Complete round 5 and get into and as far as you can through round
6 (The round of 30)
Secondary Objective: Keep the Carries and Runs at the same pace throughout the
entirety of the workout.
Stimulus: Midline Stamina / Aerobic Threshold
RPE: 6.5 RPE
Athlete Notes + Workout Strategy:
This workout is meant to be long and sustained today. It will not pay to come out hot
here in the first few rounds as the workout really starts to hit during the round of 20
Toe to Bar. Keep yourself at a controlled pace on the run, focus to press up and
through the KB in the overhead position. We are looking for a strong locked out
position and staying nice and stable throughout the walk. As we progress in this
workout we will need to think about breaking the Toe to Bar into tiny chunks to keep
things moving. Stay steady, stay smooth and complete as many rounds and reps as
possible here.

Click the name of the exercise to see a video demo

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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