PRVN

Weekly Overview, Aug

19-25
“Hercules Cycle Week 2”

(Video Brief)
Hello PRVN Affiliates,

We are now in Week 2 of the PRVN Affiliate Hercules Cycle.

For our Strength and Olympic lifting work, we will be tackling

some more technical work on the Snatch to start off the week
with our 3 position snatch in the percentage range from 65-
75%, before moving into our back squat progression with
some heavier sets of 6 followed by speed goblet squats for a
fun little contrast style strength session. We will then work into
some more contrast strength work on Thursday with the
Deadlift and Bench Press combined with plyometric
movements that are included in order to improve more neural
drive, increasing motor recruitment.

For our conditioning focus this week, we are starting things off
on Monday with a banger of a workout. We have a sprint
couplet that works to provide a nice dose of intensity and
interference. Tuesday we are tackling a challenging threshold
style workout meant to target our progression towards a Jackie
PR with the combination of escalating Pull-Ups, light barbell
Thrusters, and Calories on the Rower. Wednesday has us
working into a longer V02 Max style workout of 4 minutes on
/2 off for 6 sets of a flowy triplet of Echo Bike, Toe to Bar and
Burpee Box Jump Overs. Thursday will primarily just be a
strength day for our Main WOD, but we do have some active
recovery endurance work for our competitor crew or anyone
looking for a lighter day to do something more recovery
focused in Open Gym. Then, on Friday we finish off the main
part of the week with a challenging workout that gives us vibes
of Semi Final Event #1 with Running + Clean and Jerks. The
goal here is to work on fast running and quick singles on the
Barbell. Saturday, will be a partner triplet of Wall Balls, Bar
Muscle-Ups, and Abmat Sit-Ups with varying styles to how
we are tackling the movements with our partner. Then on
Sunday we finish things off with some gymnastics strength
focused work with Handstand Push-Ups and accessory
movements.

The overarching goal here with the week is to vary and

manipulate time domains, movement patterns and
combinations in an effect that elicits a broad stimulus for
adaptation. Have fun and get after it!

**This Weeks Special Challenge**

For Time:
400m Farmers Carry

Kettlebells: 32kg/24kg

Score: Time

Level 2: Kettlebell 24kg/16kg

Level 1: Kettlebell 20kg/12kg

Keep us up to date with your progress. We have seen great

results in person and know that you guys will too!

- For any conversions on Monostructural Work

Machine / Mono Equivalent Chart
- If you would like to be added to the Affiliate Map
please fill out this form .. PRVN Affiliate Map
- Also, if you have not, please join our PRVN Affiliate
Facebook Page to keep up to date on all the happenings
and conversations that pertain to our PRVN Affiliate
Program.

If any of you need anything or have any questions or concerns

don’t hesitate to reach out to me at
[email protected] or you can DM me on
Instagram @dwight.upshaw.

Strength / Conditioning Accessor

Weightlifting /
Skill Work
Monday - 3 Position - For Time: -M
Snatch 6:00-8:00 Wo
- Sprint Hip
Couplet:
Devils
Press +
Double
Unders
Tuesday - Back - - Up
Squat 4 x 6 AMRAP: Bod
Reps + 4 12:00 Stru
Goblet - Triplet: Acc
Squats Pull-Ups
+
Thrusters
+ Calorie
Row
Wednesday - Toe to Bar - 6 x 4:00 - Ro
Technique + on / 2:00 and
Specific off Rot
Workout - Triplet: Mid
Primer Echo Bike Wo
+ Burpee Stra
Box Jump Stre
Overs +
Toe to Bar
Thursday - EMOM / - N/A - Un
Superset Stre
- Deadlifts + Wo
Bench Press Upp
- Banded Pre
Broad
Jumps +
Medball
Chest Pass
Friday - Barbell - For Time: - Un
Cycling 14:00- Ver
Touches + 19:00 Pre
Specific - Couplet: Kne
Workout Spe
Primer Running + Stre
Clean and Acc
Jerks
Saturday - Bar - AMRAP: - Un
Muscle-Up 20:00 Pul
Progressions - Triplet: Upp
Wall Balls Low
+ Bar
Muscle-
Ups +
Abmat Sit-
Ups
Sunday - EMOM : - NA - Ac
Every 5:00 Con
x 5 Sets *Sk
- Triplet: Spr
Strict
Handstand
Push-Ups +
Bent Over
Rows +
Dual
Kettlebell
Front Rack
Carry

Monday, August 19th

Daily Brief : Video (Linked When Blue)
The focus today will be on the technical capacity of the snatch
and really dialing things in from a coaching point of view. The
primary emphasis will be the high hang position and really
hitting full extension and speed underneath the bar into a solid
receiving position. Spend extra attention here when dealing
with athletes and cueing them into the correct positions. The
percentages today are in that technically challenging range of
65-75% to keep speed and form as the highest priority. If
percentages need to stay lower in order to keep technical
capacity that would be the recommendation.

We will then transition into a burner of a couplet with Devils

Press and Double Unders. The focus here is to have it be a
sprint of a workout with the first round being the one that we
need to push, knowing that the workout is short and over soon.
Outrace the pain on this one and work to stay technical on the
Double Unders.

Class Management and Timing

0:00-5:00 Whiteboard Brief and get into the Warm-Up
5:00-10:00 General Warm-Up
10:00-12:00 Transition to Barbell Primer
12:00-25:00 Barbell Primer + Get to Starting Loads on the
Barbell
25:00-35:00 3 Position Snatch
35:00-45:00 Clean-Up Barbells and Go Over the Devils Press
+ Double Unders
45:00-55:00 "Commodus"
55:00-60:00 Clean-Up, Cool Down, Mobility

Warm-Up:
2 Sets, Rotating Stations (5:00)
30 seconds @ Each Station
15 seconds Transition between
- Jump Rope
- Extended Reverse Plank Bridge
- Deep Squat with Thoracic Rotation
Barbell Primer (Coach Led)
3-4 Sets
High Hang High Pull + High Hang Muscle Snatch +
Overhead Squat
Hang Snatch High Pull + Hang Power Snatch + Overhead
Squat
Low Hang Squat Snatch + Snatch Balance
Then ...
Hit the 3 Pos Snatch with Light Loads as written and start
working up to prescribed starting weight
Weightlifting Extra Instructions / Goals
Every 2:00 x 5 Sets % is Based On 1RM Squat
3 Position Squat Snatch Snatch
Set 1: 65%
Set 2: 70% The most important position
Set 3: 70% here is emphasizing the High
Set 4: 75% Hang Position and focusing
Set 5: 75% on a vertical drive on the
*High Hang, Low Hang, barbell and developing
Floor speed into the receiving
position.
Video Support:
High Hang Position -
Snatch/Clean

Goal / Objectives / Notes

Goal: 6:00-8:00
Time Cap: 12:00

Stimulus: Sprint Couplet /

Interference
RPE: 8/10

Primary Objective: Complete

each set of Devils Press in
"Commodus" minimal sets and minimal rest
between sets. This is the
For Time primary movement focus for
12-9-7 Devils Press the day.
*75 Double Unders Secondary Objective:
Maintain unbroken Double
Load: 50/35lb, 22.5/15kg Unders

This workout is meant to be a

sprinty style workout with the
focus on the Devils Press. We
need to stay engaged and on
top of the Dumbbells. It will
take a lot of extra effort to not
walk away from them and try
to chalk up often. Focus on
engagement and how to stay
moving without major breaks.

PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
For Quality:
6 Sets
:15 Parallette L-Sit
6/6 Single Leg Hip Thrusts, Moderate Load
-rest :30 b/t sets-
Place a dumbbell or sandbag on your lap for the hip thrusts.

Points of Performance, Coaching Cues, Scaling

Modifications
Devils Press:
- Ground Contact: Ensure that your chest fully touches
the floor at the bottom of each rep. This full contact is
crucial for maintaining the integrity and challenge of
the movement.
- Dumbbell Positioning: As you rise from the floor, you
have two options for maneuvering the dumbbells. The
recommended method is to swing the dumbbells
between your legs, which can often provide a more
fluid and natural motion. Alternatively, you can move
the dumbbells on the outside of your legs. Choose the
method that feels more comfortable and efficient for
you.
- Dumbbell Movement: From the floor, bring the
dumbbells up to full extension overhead. This motion
should be smooth and controlled, ensuring that the
dumbbells are lifted directly above your head with
arms fully extended.

Scaling Options:
- Traditional Burpees: If the Devil's Press is too
challenging or if you're working on building the
necessary strength, you can scale down to traditional
burpees. This alternative focuses on the push-up and
jump elements of the movement.
- Dual Dumbbell Muscle Snatch: After completing the
burpees, proceed with a Dual Dumbbell Muscle Snatch.
This involves lifting the dumbbells from the ground to
an overhead position in one fluid motion.
- Combination for Reps: If the prescribed reps are, for
example, 10 Devil's Presses, the scaled version would
be 10 Burpees followed by 10 Dual Dumbbell Muscle
Snatches.

Double Unders:
- Keep your eyes forward and down, gazing about 4ft
in front. Maintain hands at the pockets and concentrate
on flicking the wrist twice to achieve the double under.
- Consistent gaze and wrist action are key for efficient
double unders. Encourage a relaxed shoulder position
and a rhythmic jumping pattern.

Alternate Variations
Level 1: Masters 55+: Competitor / Rx+:
For Time Load: 30/20lb, For Time
9-7-5 Devils Press 14/9kg 15-12-9 Devils
*100 Single *50 Double Press
Unders Unders *100 Double
Unders
Load: 50/35lb,
22.5/15kg Load: 50/35lb,
22.5/15kg

lass Option: Travel / Hotel / Limited Equipment

or Time As prescribed
ernating Single Arm
vils Press
ouble Unders

35lb, 22.5/15kg

COMPETITOR EXTRA WORK (Monday

)
Ideal Daily Structure: The optimal structure to the day
would be to start things off with the Row Session as the
first session of the day. We will then come back for a
second session which should be the Main WOD. We will
work into the 3 Position Snatch work, then the Devils Press
and Double Unders. Next up should be “My Name is
Gladiator” before tackling the Main Class Accessory Work
as Part A and then Part B Competitor Accessory Work. As
always if you do not have the time to allot to all this
training pick a key extra component to tackle for the day
and hit that as the target to do in conjunction with the
Main Class Workout.
AM Row Session:
For Time:
2 Sets
1250m Row @ 2k + 8sec/500m
Rest 1:30
750m Row @ 2k + 5sec/500m
Rest 1:30
500m @ 2k + 3sec/500m
Rest 3:00 b/t sets
Stimulus: 2k Row Progression
RPE: 7/10
Primary Objective: Hit Prescribed Paces
Secondary Objective: Second set drop 1 sec per interval
Conditioning
"My Name is Gladiator"
For Time:
8 Sets
15/12 Calorie Echo Bike
50ft (15m) Bearhug Sandbag Carry
50ft (15m) Handstand Walk
-rest 1:00 b/t sets-
Sandbag: 150/100lbs (70/45kg)
Goal: 1:15-1:45 Sets
Score: Total Working Time
RPE: 8/10
Primary Objective: Echo Bike Sub :45
Secondary Objective: Consistency Across Sets
Start each interval off with your hardest sustainable pace on
the echo bike, and then aim to be consistent from there.
Striving to keep the sandbag carry unbroken, and the
handstand walks unbroken in 25ft (7.5m) segments. The first
few intervals should feel manageable before having to dig in
a bit more on the final 2-3 sets to maintain our paces.
Level 3: As Prescribed
Level 2: 12/9 Calorie Echo Bike / Sandbag 100/80lbs
(45/36kg) / 25ft (7.5m) Handstand Walk
Level 1: 12/9 Calorie Echo Bike / Sandbag 100/80lbs
(45/36kg) / 50ft Gymnastics Bear Crawl
Accessories Part B)
For Quality:
16:00 EMOM
Minute 1 - 8/8 Rotational Kettlebell Swing
Minute 2 - 4/4 90 Degree Box Jump
Minute 3 - :40 GHD Russian Twists
Minute 4- Rest
Video Support:
[Rotational Kettlebell Swing]
(https://youtube.com/shorts/zQGtgIj-iCM?feature=share)
[90 Degree Box Jump]
(https://youtube.com/shorts/4P8_3tUIkt8?feature=share)

Tuesday, August 20th

Daily Brief : Video (Linked When Blue)
We are hitting our Back Squat progression today which is a fun
little contrasting strength session with Heavier Back Squats
and then some speed reps with a heavy Goblet Squat done 30
seconds after the set of 6. This will help to prime the workout
as well as add good mechanical work to the squat as well as
enhance the central nervous system drive with some speed
squats out of the hole. If we are working with a partner this
should be an easy flow with the weights being adjusted after
the Back Squat and ideally using a similar Kettlebell load.

We will need to have a focused transition here as coaches

today. The thing that will take the longest time will be
unloading the barbells and making sure we have time to touch
on Thrusters and Pull-Ups prior to tackling the workout. The
weights are light so no need to really build up to working loads
here, but we need to understand flow and if adjustments need
to be made to class structure due to equipment. Ideally we can
start athletes on a 1:00 delay to allow for separation on the
rower, but otherwise we can work this as a partner or team
workout in a waterfall fashion.
Class Management and Timing
0:00-5:00 Whiteboard Brief and get into the Warm-Up
5:00-10:00 Warm-Up Part A
10:00-12:00 Transition to Part B
12:00-17:00 Warm-Up Part B
17:00-22:00 Build to Working Loads on Back Squat + Goblet
Squat
22:00-34:00 Back Squat
34:00-38:00 Clean-Up Barbells and get empty barbells out to
the center of the floor
38:00-45:00 Talk through Thrusters, Pull-Ups, and Rowing +
Set-Up for the Workout
45:00-57:00 "The Wheat Fields"
57:00-60:00 Clean-Up, Cool Down, Mobility

Warm-Up
Part A)
5:00 minutes, For Quality
:30 second Row @ Moderate Pace
8 Alternating Deep Lunge Mountain Climbers
8 Scapular Pull-Ups + 8 Bar Kip Swings
8 Ring Rows
Part B)
5:00 minutes, For Quality
:15 second Behind the Neck Elbow Punch Throughs
7 Barbell Quarter Squat Jumps
5 Push Press
3 Strict Pull-Ups or 5 Ring Rows
Back Squat Progression Extra Instructions / Points
of Performance
For Load:
Every 3:00 x 4 Sets We are looking to tackle 6
6 Back Squats @ 70-75% of Back Squats in the range of
3RM 70-75% of our 3RM Back
Rest 30 seconds Squat from last weeks 3 Rep
4-6 Heavy Goblet Squats Max. This will mean that the
For Speed percentage should feel a little
more snappy and light today.
Record Each Working We will combine this with a
Weight heavy Goblet Squat load,
where we are only looking
for 4-6 reps at a load that
allows for speed of repetition
and a quality upright torso.
To increase the challenge
here we could move to a
Dual Kettlebell Front Rack
Squat today to enhance both
loading and positions.
Goals / Stimulus / Objectives

Goal: ~ 4 Rounds

Stimulus: Mixed Modal V02

Max Triplet
RPE: 9/10

Primary Objective: Unbroken

Thrusters
Secondary Objective:
Consistent sets on the Pull-
Ups

Today, we can get into some

consistent sets on the pull-ups,
looking to keep sets of 5+ on
either kipping or butterfly. As
"The Wheat Fields" always we can move to a strict
variation. If we do so we will
12:00 AMRAP want to reduce the reps to 5 to
10* Pull-Ups start and then increase our way
15 Thrusters up the ladder in order to keep
20/15 Calorie Row a similar time frame for each
round. The goal is to keep the
*Add 5 Pull-Ups Each Set Thrusters quick with an extra
effort to work on pulling the
Barbell: 75/55lb, 34/25kg barbell down into the next rep.
The Rower is a significant
portion of this workout, so do
not let the pace drop off too
far here as we will need to
keep that pace strong enough
to get back to the pull-ups
without too much time lost
here. If we are to get 4 rounds
in this workout that means we
are keeping about 3 minutes
per round. With the increasing
reps on Pull-Ups that will be a
challenge, but the early sets
Aug 19-Aug 25 PRVN shouldA!liate (H…in order
be under 3:00
to make up for the increasing
time per set when we get into
rounds 3 and 4.
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child's Pose
Optional Accessories
3 Sets, for Quality
9 Barbell Reverse Curls
12 Behind the Neck Strict Press
15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Points of Performance, Coaching Cues, and

Scaling Modifications

Kipping or Butterfly Pull-Ups:

- Maintain full extension at the bottom and chin over
the bar at the top of each rep.
- Emphasize a rhythmic and relaxed approach. Focus
on a tight arch to hollow position and a controlled press
back away from the bar.
- Primary scaling involves transitioning to Banded
Kipping Pull-Ups to reduce shoulder tension and teach
kipping elasticity.
- Consider strict banded pull-ups or toenail spot pull-
ups as primary subs. Level 1 can progress to jumping
pull-ups.

Thruster
- In performing the Barbell Thruster from the floor, we
are looking to have the barbell either Power Cleaned or
Squat Cleaned into a solid front rack position, ensuring
that the barbell is securely placed with your elbows
pointing forward and out, ahead of the bar. This setup
is key for stability and efficiency.

- As you execute the thruster, focus on maintaining a

vertical posture as you rise from the squat. Drive
powerfully through your heels to propel yourself
upward, channeling this force into a strong vertical
drive of the barbell.
-
- To refine your technique and maintain a higher
repetition rate, consider switching to Dumbbell
Thrusters or reducing the weight of the barbell. This
modification allows you to focus on perfecting your
form while still engaging the necessary muscle groups
effectively.

Calorie Row
- Focus on leg drive through the first half of the pull,
then work on the body and arms staying connected
through the finish.
- The chain should stay in a straight chain path
throughout the entire drive phase as we finish hard at
the sternum.
- Finishing higher or lower on the body is not ideal and
should be worked to be avoided.
- If needed, scale the row to ski erg as the first option or
we could move to the same calories on the Bike Erg.
- Mono Equivalent Chart

Alternate Variations

Level 1: Masters 55+: Competitor / Rx+:

12:00 AMRAP 12:00 AMRAP 12:00 AMRAP

5* Banded Strict 5* Pull-Ups 10* Chest to Bar
Pull-Ups 10 Thrusters Pull-Ups
10 Thrusters 18/15 Calorie 15 Thrusters
18/15 Calorie Row 20/15 Calorie Row
Row
s *Add 5 Pull-Ups *Add 5 Pull-Ups
*Add 5 Pull-Ups Each Set Each Set
Each Set
b, Barbell: 65/45lb, Barbell: 95/65lb,
Barbell: 45/35lb, 30/20kg 43/30kg
20/15kg
lass Option Travel / Hotel / Limited Equipment

4 Sets 12:00 AMRAP

0 AMRAP 5 Strict Pull-Ups
x Calorie Row 15 Dumbbell Thrusters
Remaining Time 200m Run
Pull-Ups
Thrusters *Add 5 Pull-Ups Each Set
5/55lb, 34/25kg
Dumbbells 35/25lb, 15/12kg
-Ups on Each Set /
AP by 5 Reps
: 5 Pull-Ups
10 Pull-Ups
15 Pull-Ups
20 Pull-Ups

COMPETITOR EXTRA WORK (Tuesday)

Ideal Daily Structure: We are ideally starting the day with
our own style warm-up into the Power Clean work and Skill
EMOM. Then we will tackle the Main Class workout with
our Back Squat Progression and Workout of the Day, along
with the Accessory Work. To finish the day or the workout
we should be tackling our mixed machine aerobic
conditioning as a good base builder for the week.
Weightlifting:
Power Clean
For Load:
5 sets @ 70-70-75-75-80%
2 High Hang Power Clean
1 Segment Power Clean
% is Based on 1RM Power Clean
Segment will be 1 second at low hang and above the knee.
Drop the bar before the segmented clean. Focus on catching
each rep as high as possible, while maintaining good
receiving positions.
Record Each Working Weight
Conditioning
For Quality:
15:00 EMOM
Minute 1 - 15 Handstand Push-Ups
Minute 2 - 10 Power Cleans
Minute 3 - 5 Shuttle Runs
Barbell: 135/95lbs (60/40kg)
Score: Level Used
RPE: 7/10
Primary Objective: Unbroken Handstand Push-Ups
Secondary Objective: 5 Touch & Go + 5 Single Power Cleans
For this piece we are primarily looking for unbroken,
technically solid handstand push-ups. Then we're practicing
both our barbell cycling and our quick singles on the barbell.
Work on setting the hands quickly on the singles, and chasing
the bar to the ground. Breathe through the Shuttle Run as an
active recovery station here.
Level 3: As Prescribed
Level 2: 10 Handstand Push Ups / Barbell 115/80lbs
(50/35kg)
Level 1: 5 Handstand Push-Ups / Barbell 95/65lbs (40/30kg)
Video Support:
[Kipping HSPU](https://youtu.be/XYd4NJOQsCI)
Aerobic Conditioning
For Time:
3 Sets
2000m Bike Erg @ 100-105% FTP
Rest 1:00
500m Ski Erg @ 2k +4sec/500m*
Rest 2:00 b/t sets
*Increase Erg Pace on Each Set
Score: Total Working Time
Stimulus: Lactate Threshold
RPE: 8/10
Primary Objective: Bike Erg Pace
Secondary Objective: Ski Erg Descending Splits

Wednesday, August 21st

Daily Brief : Video (Linked When Blue)
Today is all about aerobic capacity and muscular stamina.
Setting up this workout will come down to a quick and
efficient warm-up and then into a workout primer that has
athletes practice quick efficient transitions. Please talk through
different styles of burpee box jump overs and movement
mechanics for the Toe to Bar. We are looking for athletes to
start on 40-50 second delays to have the athletes be able to
share the bike. The best way to set-up athletes would be to
have athletes share a bike, but not a box as that is a big area
that we could see athletes get bottlenecked. Another way to
tackle this would be to have athletes alternate between Bike
and Ski if you have that available and / or have athletes hit
burpee box jump overs and line facing burpees if boxes will be
an issue.

Set-Up the room in a way that has all the boxes in one line and
have athletes face the box to keep the spacing as tight as
possible in a big class setting. Remember that this is a total
24:00 minutes of work, so pace yourself early knowing that
you will likely hit some sore or muscular or aerobic fatigue
around set 3 here. If you go into this gradually you should be
feeling strong towards the end of the workout.
Class Management:
0:00-5:00 Whiteboard Brief and get into the Warm-Up
5:00-13:00 Warm-Up
13:00-23:00 Technique and Progressions for Toe to Bar and
Burpee Box Jump Overs. Lets work on some efficiency
practices here and get athletes to understand the flow and
transition between movements.
This should include the primer and focused movement here
through the primer.
23:00-25:00 Transition to the Workout
25:00-59:00 "Now We are Free"
59:00-60:00 Clean-Up, Cool Down, Mobility

Warm-Up:
2 Sets, Rotating Stations (8:00)
40 seconds @ Each Station
20 second Transition
-Echo Bike, Building Pace
2 Alternating Step-Ups + 1 Box Jump
-Inchworm Push-Ups
-Strict Knees to Chest
Workout Primer
5/4 Calorie Echo
1 Burpee Box Jump Over
3 Toe to Bar
1 Burpee Box Jump Over
st 30 seconds and Repeat for 2 sets Total
Objectives / Stimulus / RPE / Workout
Free" Strategy
Goal: 2+ Rounds Each Set
AP
cho Stimulus: Midline and Quad Stamina / High
mp Overs Power Output
ar RPE: 8/10
mp Overs
Primary Objective: Maintaining Consistent
en sets paces per set. This is a workout where there
could be massive drop-offs if not tackled
0'' correctly.
Secondary Objective: Each set of Burpee
me / All Sets Box Jump Overs in under 15 seconds.
This workout is meant to flow from the bike
to the burpee box jump overs and then up to
the rig, then back to the box, and back on
the bike. This should flow well and feel like
the workout just creates natural transitions.
The sets are not too big and allow for us to
push the transitions in order to keep the
pace. 4 minutes will feel like a lot of time
here, especially after a couple of rounds, so
really understand your pacing strategy and
tackle this correctly. The goal is a longer
hard sustained workout and building of
volume and capacity.

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories
4 Sets, For Quality
ighted Russian Twists (Over and Back = 1)
5/5 Single Arm Turkish Sit-Up
l Walk + Max Wall Facing Handstand Hold
-Rest as needed b/t sets-

Points of Performance, Coaching Cues, and

Scaling Considerations for the Day:

Echo Bike
- Aim to maintain forward momentum, avoiding any
side-to-side movements of the body. Concentrate on
effectively utilizing both your arms and legs: engage in
a push-and-pull motion with your arms while
simultaneously exerting force downwards through your
legs. This coordinated effort helps maximize efficiency