PRVN60

0:00 to 6:00 minutes AMRAP 1:00 minute Machine of Choice 10 Donkey Kicks e/side 10 Single Dumbbell Suitcase Deadlifts e/side 10 Single Dumbbell Push Presses e/side 10 Single Dumbbell Goblet Squats *Select a light to moderate Dumbbell

Back Squat

6, 6, 3, 2 @ 70, 80, 90, 95 %

30:00 to 46:00 minutes For Time 8 rounds 20 Abmat Sit-Ups 6 Dual Dumbbell Shoulder To Overhead @50/35lb / 22.5/15kg 9 Dual Dumbbell Hang Power Cleans 12 Dual Dumbbell Deadlifts Time Cap = 16 minutes *Score = Time *Athlete Notes: The primary goal today is to complete all 8 rounds under the time cap. Secondary to that I want to challenge yourself on staying unbroken through the Dumbbell movements. The weight prescribed today should be light enough to allow you to hang on as the Sit-Ups will give you a good rest break between. Level 3 = As Prescribed Level 2: Dumbbell Load = 35/25lb / 15/10kg Level 1: Dumbbell Load = 25/15lb / 10/7kg Workout pack-up & Accessories set-up / 46:00 to 50:00 minutes Rest, recover and pack-up all the gear used in the workout above. Then begin getting ready for the accessory work to follow:

50:00 to 60:00 minutes 4 Sets, For Quality 15 Single Leg Banded Hamstring Curls e/side 10 Single Dumbbell Box Step-Ups e/side 10 Single Dumbbell Crossbody RDLs e/side *Select a moderate weight Kettlebell for both the Box Step-Ups & RDLs that will help produce a good challenge to strengthen up individual sides.

AMRAP x 15 minutes 20 Abmat Sit-Ups 6 Plank Shoulder Taps 9 Updowns 12 Bodyweight Reverse Lunges

1:00 minute Forearm Stretch 1:00 minute Twisted Lizard Stretch e/side 1:00 minute Supine Lower Back Rotation e/side 2:00 minute Pigeon Stretch e/side 1:00 minute Child's Pose

0:00 to 6:00 minutes AMRAP 200m Run 10 Kettlebell Sumo Deadlift High Pulls 10 Push-Ups w/toe touch 10 Scapular Pull-Ups 10 World's Greatest Stretch (5 e/side) *Select a light to moderate Kettlebell weight

2 Cleans + 1 Push Jerk + 1 Split Jerk

6 x 4 @ 60, _ , _ , _ , _ , 75 %

30:00 to 60:00 minutes AMRAP x 30 minutes 1000m Run 10 Chest To Bar Pull-Ups 20 Push-Ups 30 Air Squats *Each round, add 10 reps to the Chest To Bar Pull-Ups, Push-Ups & Air Squats. Score = Reps (Run counts as 1 rep) *Athlete Notes: The primary goal for this workout today is to get into the 3rd round. Secondary to that I want you guys to focus on your run pace from the start and try to keep that consistent through all of these sets. The more time you spend on the run will chew significantly into your 30 minute window. Make sure you scale both the Chest To Bar Pull-Ups & Push-Ups appropriately to be able to handle the progressive volume and not be down to single or double digit reps. Level 3 = As Prescribed Level 2: Volume = Add 5 reps each round Chest To Bar Pull-Ups = Band Assisted or Regular Pull-Ups Push-Ups = Band Assisted Level 1: Volume = Add 5 reps each round Run = 800m Run Chest To Bar Pull-Ups = Jumping Chest To Bar Pull-Ups Push-Ups = Knee Push-Ups

AMRAP x 30 minutes 1000m Run 10 Bodyweight Rows 20 Push-Ups 30 Air Squats *Each round, add 10 reps to the Bodyweight Rows, Push-Ups & Air Squats.

1:00 minute Banded Lat Distraction e/side 1:00 minute Banded Bully Stretch e/side 1:00 minute Half Front Split Stretch e/side 1:00 minute Couch Stretch e/side 1:00 minute Wall Hnge

0:00 to 6:00 minutes AMRAP 30 Second Single Arm Kettlebell Overhead Hold e/side 10 Single Arm Kettlebell Strict Presses e/side 10 Single Arm Kettlebell Crossbody RDLs e/side 60 Second Row (30 seconds easy, 20 seconds moderate, 10 seconds hard)

Strict Press

6, 6, 3, 2 @ 70, 80, 90, 95 %

30:00 to 42:00 minutes For Time 50/40 Calorie Row 25 Power Snatches @75/55lb / 35/25kg 40/32 Calorie Row 20 Power Snatches 30/24 Calorie Row 15 Power Snatches Time Cap = 12 minutes *Athlete Notes: The goal for this workout today is to complete it under the time cap. Secondary to that, I want you guys picking a weight on the barbell you can move for large sets. You don't have to go unbroken but ideally you should be aiming for two sets maximum. Level 3 = As Prescribed Level 2: Power Snatch = 65/45lb / 30/20kg Level 1: Calorie Row = 40/32 - 30/24 - 20/15 Power Snatch = 55/35lb / 25/15kg Workout pack-up & Accessory set-up / 42:00 to 47:00 minutes Rest, recover & pack-up all the gear used in the workout above, then begin getting ready for the accessory work to follow:

47:00 to 60:00 minutes Accumulate the following: 100 Hollow Rocks 100 Russian Twists @25lb / 10kg 100 Strict Hanging Knee Raises *Athlete Notes: You can partition this anyway you need to. As long as you accumulate the desired volume for all movements

For Time 200m Run 30 Box Jumps @24/20" 200m Run 20 Box Jumps 200m Run 10 Box Jumps

For Time 50/40 Calorie Row 30 Dumbbell Power Snatches @50/35lb / 22.5/15kg 40/32 Calorie Row 20 Dumbbell Power Snatches 30/24 Calorie Row 10 Dumbbell Power Snatches *If you are unable to Row, you can complete the same calories on any other machine. Or run 200 m's instead

1:00 minute Supine Lower Back Rotation e/side 1:00 minute Single Leg Forward Fold e/side 1:00 minute Piriformis Stretch e/side 2:00 minute Thoracic Spine Foam Rolling 2:00 minute Child's Pose

Echo Bike

4 x 60

Swimming Warm-up: 7:00 minute Freestyle striaght into 6:00 minute Kick straight into 5:00 minute Pull Rest as needed Main: 3 x 50m Freestyle @Hard pace 4 x 25m Freestyle @Sprint pace 3 x 50m Freestyle @Hard pace 4 x 25m Freestyle @Sprint pace *Rest 90 seconds between 50m Intervals *Rest 60 seconds between 25m Intervals *Rest as needed between distance changes Rest as needed Accessory: Kicking 3 x 100m Kick *Rest 90 seconds between sets

2:00 minute Frog Pose 2:00 minute Seated Straddle Pose 1:00 minute Standing Single Leg Calf Stretch e/side 1:00 minute Downward Dog Pose 1:00 minute Lizard Stretch e/side

0:00 to 6:00 minutes AMRAP 50 Single Skips 40 Second Side Plank (20 seconds e/side) 30 Second Handstand Hold 20 Single Arm Dumbbell Zombie Presses (10 e/side) 10 Barbell Good mornings @45/35lb / 20/15kg *Select a light load for the Dumbbell Zombie Press

Deadlift

6, 6, 3, 2 @ 70, 80, 90, 95 %

30:00 to 45:00 minutes For Time 100 Double Unders 21 Deadlifts @225/155lb / 102/70kg 21 Handstand Push-Ups 80 Double Unders 15 Deadlifts 15 Handstand Push-Ups 60 Double Unders 12 Deadlifts 12 Handstand Push-Ups 40 Double Unders 9 Deadlifts 9 Handstand Push-Ups 20 Double Unders 6 Deadlifts 6 Handstand Push-Ups Time Cap = 15 minutes *Athlete Notes: The primary goal for this workout today is to complete it under the time cap. Secondary to that I want you guys to focus greatly on your Deadlifts and Handstand Push-Ups. Overall its 63 Deadlifts & 63 Handstand Push-Ups which is quite a fair few. So today, in each of these sets you want to be picking a weight and also a scaling option that will allow you to complete the desired number within 3-4 sets maximum. Level 3 = As Prescribed Level 2: Double Unders = 80-60-40-20-10 reps Deadlifts = 185/125lb / 84/55kg Handstand Push-Ups = 15-12-9-6-3 reps or Reduce Range of Motion Level 1: Double Unders = Single Skips Deadlift = 155/105lb / 70/47kg Handstand Push-Ups = 15-12-9-6-3 Box Pike Handstand Push-ups or Dual Dumbbell Seated Strict Press Workout pack-up & Accessories set-up / 45:00 to 50:00 minutes Rest, recover & pack-up all the gear used in the workout above, then begin getting ready for the accessory work to follow:

50:00 to 60:00 minutes 3 Sets - For Quality 12 Dual Dumbbell Chest Supported Rows 12 Dumbbell Pullovers 12 Single Arm Half-Kneeling Banded Lat Pulldown e/side

For Time 100 Double Unders 21 Dual Dumbbell Deadlifts @50/35lb / 22.5/15kg 21 Handstand Push-Ups 80 Double Unders 15 Dual Dumbbell Deadlifts 15 Handstand Push-Ups 60 Double Unders 12 Dual Dumbbell Deadlifts 12 Handstand Push-Ups 40 Double Unders 9 Dual Dumbbell Deadlifts 9 Handstand Push-Ups 20 Double Unders 6 Dual Dumbbell Deadlifts 6 Handstand Push-Ups

For Time 100 Double Unders 42 Glute Bridges 21 Handstand Push-Ups 80 Double Unders 30 Glute Bridges 15 Handstand Push-Ups 60 Double Unders 24 Glute Bridges 12 Handstand Push-Ups 40 Double Unders 18 Glute Bridges 9 Handstand Push-Ups 20 Double Unders 12 Glute Bridges 6 Handstand Push-Ups

2:00 minute Seated Forward Fold 2:00 minute Child Pose 1:00 minute Wall Hinge 1:00 minute Big Turn Back Stretch e/side 1:00 minute Banded Front Rack Stretch e/side

0:00 to 6:00 minutes AMRAP 16 Hip 90/90 Rotations (8 e/side) 10 World's Greatest Stretch (5 e/side) 10 Box Jumps w/step down 10 Kipping Swings + 10 Single Leg Strict Knee Raises 10 Dumbbell Windmills e/side *Select a light load for the Dumbbell Windmill

Snatch + Overhead Squat + Snatch

6 x 3 @ 70, _ , _ , _ , _ , 80 %

28:00 to 46:00 minutes Every 4:30 minutes x 4 sets 20 Overhead Squats @95/65lb / 43/30kg 20 Burpee Box Jump Overs @24/20" 20 Toes To Bar Score = Slowest set *Athlete Notes: The primary goal for today is to have consistency in your set times. Ideally you should be trying to keep each set within 5 seconds of the previous. Remember that there is quite a high volume across all movements today. Overall it is 80 reps in total. So scaling today will be very important. The secondary goal for today is to complete the 20 Overhead Squats unbroken. The weight is light enough to allow for that. Just ensure you scale appropriately to achieve that. Level 3 = As Prescribed Level 2: Volume = 15 reps of each Overhead Squat = 75/55lb / 35/25kg Burpee Box Jump Overs = 20 Burpee Box Step-Ups Toes To Bar = Straight Leg Raises Level 1: Overhead Squat = 65/45lb / 30/20kg Burpee Box Jump Over = 15 Burpee Box Step-Ups Toes To Bar = Hanging Knee Raises Workout pack-up & Cool-down / 46:00 to 50:00 minutes Rest, recover & pack-up all the gear used in the workout above, then complete the cool-down below.

Every 4:30 minutes x 4 sets 20 Single Arm Dumbbell Overhead Squats @50/35lb / 22.5/15kg 20 Burpee Box Jump Overs @24/20" 20 Toes To Bar *You can scale to a single sided Front Squat if the Overhead Squat is too challenging

Every 4:30 minutes x 4 sets 30 Squats 20 Burpee Box Jump Overs @24/20" 20 V-Ups *Each round, alternate the Squat Variation: Round 1 = Sumo Squat Round 2 = Normal Squat Round 3 = Pistol Squat Round 4 = Cossack Squat

1:00 minute Lizard Stretch e/side 1:00 minute Thread The Needle Stretch e/side 1:00 minute Wall Hinge 1:00 minute Double Pigeon Stretch e/side 1:00 minute Twisted Cross Stretch e/side