PRVN COMPETE

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:45/:45 Couch Stretch
:45/:45 Seated Figure Four Stretch
15/15 Banded Archer from Squat
-then-
For Quality:
8:00 AMRAP
9 Calorie Row, Building
3 x 3 Position Squat Clean w/ Empty Bar
*Floor, Hang, High Hang
1 Wall Walk w/ :05 Hold at Top

Video Support:
Seated Figure Four Stretch
Banded Archer from Squat

Artemis Week 2/13

For Time:
Every 2:30 x 6 sets:
Sets 1 & 2:
20/16 Calorie Row
1.1.1 Squat Cleans @ 65%

SETS 3 and 4:
20/16 Calorie Row
1.1 Squat Cleans @ 75%

SETS 5 and 6:
20/16 Calorie Row
1 Squat Clean @ 85%

% off of 1RM Squat Clean

Goal: Sub 1:45 Sets
Score: Total Working Time
*Loads used in notes.
RPE: 8/10

Today you should look to finish the row by the 1:00 mark every time. These are cluster of single reps today. The row should create just enough aerobic and lower body fatigue to challenge the lifts, but do not push it beyond an RPE 8 so we can maintain quality.

Level 3: As Prescribed
Level 2: 15/12 Calorie Row
Level 1:
Every 3:00 x 6 sets:
Sets 1 & 2:
15/12 Calorie Row
1.1.1 Squat Cleans @ 65%

SETS 3 and 4:
15/12 Calorie Row
1.1 Squat Cleans @ 75%

SETS 5 and 6:
15/12 Calorie Row
1 Squat Clean @ 85%

Artemis Week 2/13

For Load:
3 x 8 @ 72.5%

% is Based on 1RM Back Squat

Record Working Weight

For Distance:
3:00 Max Handstand Walk

Use 25ft/7.5m Lengths with 5ft reset marks.

Goal:
Level 3 - 300ft / 90m+
Level 2 - 200ft / 60m+
Level 1 - ~100ft / 30m OR 15 Wall Walks
Score: Distance
*Comparing results to April 23, 2025.
RPE: 7/10

If you are comfortable on your hands, this is a speed test. But for most, this will be a good, short burst of handstand walk testing to see how consistently we can move in a short window.

Level 3 & 2: As Prescribed
Level 1: Max Wall Walks in 2:00

Video Support:
Handstand Walks
Wall Walks

For Reps:
4 Sets
4:00 AMRAP
60 Single Under Crossovers
40 Air Squats
40 Double Unders
60ft/18m Kettlebell Farmers Carry
Max Calorie Echo Bike Remaining Time
-rest 1:00 b/t sets-

Kettlebells: 2x32/24kg

Goal: ~1:15 to Echo Bike
Level 3 - 18/13+ Calories / Min Pace
Level 2 - 15/11+ Calories / Min Pace
Level 1 - 13/10+ Calories / Min Pace
Score: Total Calories
RPE: 8/10

Primary Objective: Consistent Time on Echo Bike
Secondary Objective: Unbroken on Jump Rope

Being able to maintain your composure on the jump rope will be mission critical today. You must use the same rope for the crossovers as the double unders, which will provide a unique challenge here, no question. This will likely mean performing your double unders with a beaded or slower cable, so while the rep scheme is approachable, this will be more difficult than you're used to combined with heavy legs from the air squats. Race the farmers carry today.

Count each jump, after a succesful crossover, as one rep. So if you perform the crossovers unbroken this is 60 jumps to complete the set.

Level 3: As Prescribed
Level 2:
4 Sets
4:00 AMRAP
40 Single Under Crossovers
30 Air Squats
30 Double Unders
60ft/18m Kettlebell Farmers Carry
Max Calorie Echo Bike Remaining Time
-rest 1:00 b/t sets-
Level 1: Kettlebells: 24/20kg
4 Sets
4:00 AMRAP
60 Single Unders
30 Air Squats
40 Double Unders
60ft/18m Kettlebell Farmers Carry
Max Calorie Echo Bike Remaining Time
-rest 1:00 b/t sets-

Video Support:
Single Under Crossovers
Double Unders

For Quality:
4 Sets
8/8 Single Leg Dumbbell Hip Thrust w/ Pause @ the Top of Each Rep, Moderate
8/8 Split Stance Dumbbell Crossbody RDL, Moderate

Video Support:
Single Leg Dumbbell Hip Thrust
Split Stance Dumbbell Crossbody RDL

For Distance:
45:00 Minute Run
Steady Zone 2 Pace / 4-5 RPE

Score: Distance (Meters)
Stimulus: Aerobic Threshold to Tempo
RPE: 6/10

Primary Objective: Keeping the heart rate low and pace easy today
Secondary Objective: Even pacing across the entire 45 minutes

Level 3,2,1: As Prescribed

For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.

Notes:
Overhead Reach - Palms up, ribs down / Weight assists range, not forces it / Long exhales at end range
Skin the Cat - Stay within pain-free range / Control eccentrics and transitions / Use stretch if rings feel aggressive
Pigeon Pose - Square hips as tolerated / Stay tall before folding / Calm nasal breathing

Video Support:
Supinated Overhead Reach
Skin the Cat
Shoulder Extension Stretch
Pigeon Pose

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:45/:45 Half Kneeling Banded Lat Stretch
10/10 Kettlebell Windmill Press, Light
20 Banded Glute Bridges
-then-
For Quality:
3 Rounds
9 Kip Swings
6 Push Ups
3/3 Single Leg Box Jumps, Easy Height
3 Snatch Grip Press + 3 Overhead Squats, Building

Video Support:
Half Kneeling Banded Lat Stretch
Kettlebell Windmill Press

Artemis Week 2/13

For Load:
5 Sets @ ~45%
12 Overhead Walking Lunge Steps

% is Based on 1RM Overhead Squat

The goal is an RPE 7-8 load across. Perform these walking across the floor.

Record Working Weights

Artemis Week 2/13

For Load:
3 @ 70%
3 @ 78%
3+ @ 85%

% is Based on 1RM Bench Press

Perform the max reps set to an RPE 9, leaving 1 rep in the tank.

Record Working Weights
*Reps on last set in notes

Artemis Week 2/13

For Quality:
10:00 EMOM
Minute 1 - 6 False Grip Ring Rows
Minute 2 - 6 Strict Ring Dips

Do not add load to the dips, but you may elevate the feet for the ring rows. If this rep scheme is easy, add a tempo by performing a 2-3 second negative on each rep. Make sure to maintain a true false grip on the ring rows.

For Time:
6 Rounds
12 Thrusters
6 Bar Muscle Ups

Barbell: 95/65lbs (43/29.5kg)

Goal: 6:00-9:00
Score: Time
RPE: 9/10

Primary Objective: Take Chances on Muscle Ups
Secondary Objective: Unbroken Thrusters

This workout is about taking chances and seeing how we can hold on, pure and simple - a jacked up, higher skill Fran style piece. There isn't much more to say here. It will be short, your cycle speed and transitions should be fast, and it should sting.

Level 3:
Level 2:
6 Rounds
10 Thrusters
5 Bar Muscle Ups
Level 1: Barbell: 75/55lbs (34/25kg)
6 Rounds
12 Thrusters
9 Chest to Bar Pull-Ups

Video Support:
Bar Muscle Up Tips

For Quality:
4 Sets
5-7 Rower Hamstring Curl w/ Controlled Eccentric
15 GHD Banded Reverse Hyper

3 Sets
10 Dumbbell Chest Supported Rear Delt Flys

Video Support:
Rower Hamstring Curl
GHD Banded Reverse Hyper
Dumbbell Chest Supported Rear Delt Flys

!BENCHMARK!

For Time
3:00 AMRAP
40/30 Calorie Row
- Max Shuttle Run
-Rest 1:00 b/t sets -
*Continue until 40 Shuttle Runs are complete.

Shuttle Run = 25ft (7.5m) Down & Back = 1

Goal: Complete in 5 sets / 18:00-19:00 minutes
Score: Time, Including Rest
RPE: 9/10
Cap: 23:00 Minutes

Primary Objective: Complete the Row in under 2:00 minutes
Secondary Objective: Complete 8+ Shuttle Runs in Remaining Time

Level 3: As prescribed
Level 2: Continue Until 35 Shuttle Runs
Level 1: 30/24 Calorie Row, Continue until 35 Shuttle Runs

For Quality:
3–4 Sets
6/side Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
8 Wall Slides w/ Lift-Off
:45 Child’s Pose w/ Side Bend

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.

Notes:
T-Spine - Rotate slowly, reach long / Exhale into end range / Eyes follow hand
Half Kneeling Hip - Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing
Wall Slides - Slow tempo, pause 2s at top / Maintain rib position / Quality over reps
Childs Pose - Walk hands side to side / Breathe into lats / Relax neck and shoulders

Video Support:
Quad T-Spine w/ Reach
Half Kneeling Glute w/ Overhead Reach
Wall Slides w/ Lift Off
Childs Pose w/ Side Bend

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You can opt to do either option available today.

We suggest you only choose one of the options, and if you don't feel great from the weeks training we suggest you don't do any.

Maximize the remainder of today with recovery and rest.

30 MInute Bike Erg Spin
20 Minute Stretch/Mobility
10 Minute Sauna

This is a very recovery focused piece. This will allow us to get some good blood flow on the bike, have some good focused mobility time, and then finish with a nice calming sauna session.

For Time:
5 Rounds
1000m Bike Erg
15 GHD Sit Ups
50ft/15m Suitcase Carry, Right
1000m Bike Erg
15 GHD Hip Extensions
50ft/15m Suitcase Carry, Left

Kettlebells: 32/24kg

Goal: 33:00-38:00
Score: Time
RPE: 5-6/10

Primary Objective: Consistent Machine Paces Throughout
Secondary Objective: Maintain RPE Guidance

Today the goal is to pace out the bike consistently from start to finish, maintaining a good steady RPE 6-7 effort. From there, we will move through some very light and manageable touches on some midline positional focused movements. The GHD should be executed explosively and with a lot of tension, focusing on quality especially in the bottom of the sit up - and a similar focus for the hip extension. For the suitcase carry maintain a controlled walk, and do not let the kettlebell pull you out of neutral positions.

Level 3, 2: As Prescribed
Level 1: Kettlebells: 24/16kg / 10 GHD Sit Ups / 10 GHD Hip Extensions

Warm-Up
3 Sets
50m Swim
25m Drill + 25m Swim
25m Kick + 25m Swim + 25m Drill + 25m Kick

6 Sets
50m Building to Fast Pace
Rest :30 b/t sets

Rest 2:00 before 500m

Main Set:
500m Time Trial

Strength Set:
3 Sets
100m Kick w/fins
100m Pull w/ bouy and paddles

Score: 500m Time
Stimulus: Time Trial
RPE: 9.5/10

Primary Objective: Fastest Sustained pace across the 500m
Secondary Objective: Consistent Splits / 100m during the 500m Time Trial

This is a good baseline test for this time of year and one many should undertake.

Level 3,2: As Prescribed
Level 1:
Main Set:
For Time
5 x 100m @ Strong Pace
Rest 1:00 b/t sets

A) Prehab/Upper Body Warmup
5:00 Foam Roll Upper Back , Low Back , Pecs, Lats
-Then-
For Completion:
3 Sets
6 reps Wall Bridge Walk Down + Ups
1 minute for side Coach Stretch
1 minute Box Glute Stretch for side
:30/:30 seconds Pec Stretching

-Then-
5:00 minutes Hip Mobility routine

B) For Quality:
4 Sets
10 weighted ring push up
10 Strict Toes to Rope
:30 seconds Complete Parallel handstand Hold
3 Wall Walk in 10 Steps
(On the walk to the wall you have to do it in 10 steps, you can go down in as many steps as you want.)
25 Superman Rocks
-rest as needed b/t sets-

Score: Completion
RPE: 7/10

Primary Objective: Unbroken Gymnastics
Secondary Objective: Maintain quality in all exercises

The primary focus of this session is on technique and proper mechanics for each exercise. Take the necessary time to perform each movement as cleanly and efficiently as possible. Focus on enhancing coordination, agility, precision, flexibility, and strength.

Level 3: As Prescribed
Level 2: 4 Rounds
4 Sets
10 ring push ups
10 Reps Ice Cream Makers With Band
:30 seconds Complete Parallel handstand Hold (Against Wall)
3 Wall Walk in 10 Steps
(On the walk to the wall you have to do it in 10 steps, you can go down in as many steps as you want.)
20 Superman Rocks
-rest as needed b/t sets-
Level 1: 3 Rounds
10 Tempo Push Ups (2-3s Negative)
:15/:15 Seconds Single Arm Handstand Hold Pike on Box
8 Reps Ice Cream Makers with Band
2x10 Seconds Bottom of Paralette Push Up Hold
:30 Face Wall Handstand Hold

Videos Support:
Wall Bridge Walk Down + Ups
Coach Stretch
Box Glute Stretch for side
Pec Stretching
Hip Mobility Routine
Weighted ring push up
Strict Toes to Rope
Superman Rock
Banded Ice Cream Makers

For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal Rotation - Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range

Video Support:
Reverse Nordic
Hip Internal Rotation
Deep Squat
Scorpion Pec Stretch

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:45 Seated Straddle
15 Wall Facing Squats
10/10 Single Leg Hip Thrust
10/10 Single Leg Calf Raise
-then-
For Quality:
9:00 EMOM
Minute 1 - 12/12 Single Leg Plate Hops (Or Line Hops)
Minute 2 - 12 Banded Pull Aparts
Minute 3 - 6 Barbell Kang Squats

Video Support:
Wall Facing Squat
Barbell Kang Squats
Plate Hops
Banded Pull Aparts

Artemis Week 2/13

For Quality:
4 x 4/4 Skater Jumps
4 x Triple Broad Jump
8 x Depth Drop to Vertical Jump

This is overall intended to be a raw power and athleticism session, treat each movement and rest with respect.

Video Support:
Skater Jumps
Triple Broad Jump
Depth Drop to Vertical Jump

Artemis Week 2/13

For Load:
6 Sets @ 75-80%
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

The goal here is good technical density, with RPE 8 efforts across.

Record Each Working Weight

Artemis Week 2/13

For Load:
5 Sets @ 75-90%
2 Front Squats + 2 Jerks
*Any style jerk, athlete choice.

% is Based on 1RM Clean & Jerk

The goal is to build within the range to an RPE 8 set for the day here.

Record Each Working Weight

For Time (18:00 Cap)
5 Rounds
12 Alt. Dumbbell Hang Clean & Jerk
12 Box Jump Overs (Step Down)
4 Wall Walks
-rest 1:00-
5 Rounds
12 Alt. Dumbbell Hang Clean & Jerk
12 Box Jump Overs (Step Down)
12 Handstand Push Ups

Dumbbell: 50/35lbs (22.5/15kg)
Box: 24/20in

Goal: 7:30-9:30 / Set
Score: Time, Including Rest
RPE: 8/10

Primary Objective: Cycle Speed is King
Secondary Objective: Shoulder Fatigue Management

Today is about being able to settle into a cyclical, total body workout and sustain your output. The dumbbell needs to be the primary recovery station from an aerobic standpoint. From there, keep the box jump overs at a smooth cadence leading into the gymnastics so that we can attack the wall walks quickly, and keep your handstand push ups unbroken as long as possible. Seconds in cycle speed will matter and add up quickly here. This time cap today is intentionally very tight, and most athletes will be working through part b when the time cap expires - by design.

You do NOT need to stop at the hang for the first clean and jerk each set. If you can safely do so, level 3, 2, and 1 athletes are encouraged to attack this workout as prescribed.

Level 3: As Prescribed
Level 2:
5 Rounds
12 Alt. Dumbbell Hang Clean & Jerk
12 Box Jump Overs (Step Down)
3 Wall Walks
-rest 1:00-
5 Rounds
12 Alt. Dumbbell Hang Clean & Jerk
12 Box Jump Overs (Step Down)
9 Handstand Push Ups
Level 1: Dumbbell: 35/20lbs (15/10kg)
5 Rounds
12 Alt. Dumbbell Hang Clean & Jerk
9 Box Jump Overs (Step Down)
3 Wall Walks
-rest 1:00-
5 Rounds
12 Alt. Dumbbell Hang Clean & Jerk
9 Box Jump Overs (Step Down)
6 Handstand Push Ups

Video Support:
Wall Walks

For Quality:
4 Sets
8/8 Rear Foot Elevated Bulgarian Split Squat, Moderate
50 ft/15m Single Arm Kettlebell Front Rack Carry, Moderate (Per Side)
*The goal is to slightly increase load for Bulgarian Split Squat from last week

Video Support:
Rear Foot Elevated Bulgarian Split Squat
Single Arm Kettlebell Front Rack Carry

For Meters:
Warm-Up:
5:00 Easy
-
For Meters
2 Sets (10 Intervals)
5:00 - 4:00 - 3:00 - 2:00 - 1:00
- 1:00 standing rest b/t Intervals -
Rest 5:00 Walk / Jog b/t sets
-
Cool Down:
5:00 Easy to Finish

Paces: Starting at your 30:00 Run Pace. You can use either pace per kilometer or per mile here with the goal of increasing pace slightly on each interval as time descends. i.e If your 30:00 pace was 5:00/k or 8:00/mile we will start with that pace for the 5:00 interval and descend by feel on the 4-3-2-1 intervals. The goal will also be to end set 2 at a faster pace than set 1.
Stimulus: Lactate Threshold
RPE: 8/10

Score: Total Meters
Stimulus: Lactate Threshold
RPE: 8/10

Primary Objective: Descending Split Pace
Secondary Objective: Finish the second set faster than the first set.

Progression Notes: This is the same total volume in running time with the focus on building greater speed with the rest intervals intermixed here. The total running time for the workout today is 48:00 minutes

Level 3,2,1: As Prescribed

For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:45 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch w/ Forward Fold

Intent: Intent: Reset and deload the spine and hips.

Notes:
Jefferson Curl - Very light load or bodyweight / Segment spine slowly / No rushing transitions
Dorsiflexion Rocker - Knee over toes, heel down / Controlled forward rock / Breathe at end range
90/90 - Control the transition / Sit tall before folding / Smooth, deliberate reps

Video Support:
Jefferson Curl
Ankle Dorsiflexion Rocker
90-90 HIp Switch w/ Fold

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🔥 CYCLE OVERVIEW
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🔥 HOW TO STRUCTURE YOUR TRAINING
https://bit.ly/41R0m1A

🔥 SUBSTITUTIONS GUIDE
https://bit.ly/4mnEPWy

🔥 JOIN THE PRVN COMMUNITY GROUP
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https://bit.ly/45Yf6y8

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1:30 Foam Roller Upper & Lower Back
10 Inch Worms
10/10/10 Prone I/Y/T w/ 2.5lb Plates
-then-
For Quality:
3 Rounds
10 Calorie Echo Bike, Building
10/10 Shoulder Taps from High Plank
5 Muscle Clean & Strict Press, Building

Video Support:
Prone I-Y-T

Artemis Week 2/13

For Time:
Every 2:30 x 4 sets:
50 Double Unders
10 Power Clean and Push Jerk @ 40-45%

% is Based on 1RM Clean & Jerk

NOTE:
Rounds 1/3 are Touch and Go
Rounds 2/4 are Quick Singles

Score: Average Time
*Weights in notes

We will be practicing both ways as they will be useful tools to improve barbell cycling and capacity here.

Level 3, 2: As Prescribed
Level 1: 25 Double Unders (:30 Cap)

Video Support:
Double Unders
Barbell Cycling Tips with Tim
Barbell Cycling w/ Tim - Singles

Artemis Week 2/13

For Load:
4 x 15 @ 45%
-rest 1:00 b/t sets-

% is Based on 1RM Deadlift

The goal is to cycle fast, with clean lockout, and great positions today.

Record Working Weight

For Time:
5 Sets
18/13 Calorie Echo Bike @ RPE 8
6 Ring Muscle Ups
-rest 1:00 b/t sets-

Goal: Echo Bike Sub 1:00 / Sets Sub 1:30
Score: Time, Including Rest
RPE: 8/10

The goal today is to hit the echo bike at a hard, but confident pace - sub 1:00 - that allows you to quickly transition into the rings for an unbroken set. Note RPE overall here, however. These sets should be incredibly consistent on a just over 1:1 rest interval, with only maybe the last set for the day getting a bit challenging.

Level 3: As Prescribed
Level 2:
5 Sets
15/11 Calorie Echo Bike @ RPE 8
3 Ring Muscle Ups
-rest 1:00 b/t sets-
Level 1:
Drill Session
5 x 5 Banded Low Ring Muscle Ups (Kipping)
5 x 3 Banded Low Ring Muscle Ups (Strict)

If you can, add in 5 x 1 Spotted Ring Muscle Ups today if you have someone who can confidently and safely spot you, and are close to the full movement. Use challenging levels of assistance for both versions here today.

Video Support:
Banded Low Ring Kipping Muscle Ups

For Time (25:00 Cap):
8-16-24-32-24-16-8 Wallball Shots
4-8-12-16-12-8-4 Shuttle Runs
1-2-3-4-3-2-1 Rope Climbs

Wallball: 20/14lbs (9/6kg) to 10ft
Shuttle Runs: 25ft/7.5m Down & Back = 1

Goal: 14:00-19:00
*Compare your score to the 2022 leaderboard at games.crossfit.com
Score: Time
RPE: 9/10

Primary Objective: Shuttle Run Pace
Secondary Objective: Unbroken Wallball Shots

Today is, largely, an engine focused workout with a high emphasis on your run pacing through the middle. Especially since the only truly challenging sets on the wall ball or rope climb come in the middle with the sets of 32 and 4 - every other rep scheme is something you should be looking to attack unbroken and up tempo. The 12/16/12 shuttle runs will make up hefty chunk of your work time today, and need to be the emphasis here.

Level 3,2: As Prescribed
Level 1: Wallball: 14/10lbs (6/4kg) to 10ft
8-16-24-32-24-16-8 Wallball Shots
4-7-10-13-10-7-4 Shuttle Runs
1-2-3-3-3-2-1 Rope Climbs

Video Support:
Rope Climb Descents

For Quality:
3 Sets
10 Dual Dumbbell Seated Strict Press, Moderate
10 Incline Dumbbell Rows, Moderate

3 Sets
:30 Bar Hang

Video Support:
Dual Dumbbell Seated Strict Press
Incline Dumbbell Row
Bar Hang

For Reps:
3 Sets
:30 AMRAP
9/7 Calorie Ski Erg
Max Calorie Echo Bike
-Rest 2:30-
:30 AMRAP
9/7 Calorie Echo Bike
Max Calorie Ski Erg
-Rest 4:30 b/t sets-

Score: Total Calories (Max Only)
Stimulus: Sprint / Anaerobic Power
RPE: 9.5/10

Primary Objective: Complete the buy in to each interval in under 15 seconds to allow for quick transition and 15 seconds of max output on the other machine.
Secondary Objective: Don't hold back on the first interval. Lets see a high quality sprint effort across.

Level 3: As Prescribed
Level 2: 8/6 Calorie Buy-Ins
Level 1: 7/5 Calorie Buy-Ins

For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold

Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.

Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height

Video Support:
Side Lying Windmill
Bear Sit Hip IR
Dead Bug w/ Reach
Prone Y Raise

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Enjoy :-)

For Quality:
2–3 Sets
:60 Crocodile Breathing
6 Tall-Kneeling Band Pulldown w/ Reach
Smooth tempo
:45 / side Supported Cossack Sit
:60 Legs-Up-the-Wall or Supine Breathing

Intent: Down-regulate, restore full-body range, and finish the week feeling recovered and ready to train.

Notes:
Crocodile Breathing - Hands under forehead / Breathe into belly and ribs / Slow nasal breaths
Tall Kneeling Pulldown - Breathe in at the top / Long exhale as arms straighten overhead
Supported Cossack - Use support for balance / Actively pull into depth / Stay relaxed through hips
Leg Up Wall/Supine - Long exhales / Let nervous system downshift / Minimal effort

Video Support:
Crocodile Breathing
Tall Kneeling Pulldown
Supported Cossack
Leg Up Wall Breathing