02/03/24 Saturday Workout of the Day

General Warm-Up: Build intensity on each set

3 Rounds, for Quality

1:00 minute Row, R1: Easy, R2: Moderate, R3: Fast

10 Ice Skater Lateral Jumps

50 Single Under Jump Rope 

5 x 1 Push-Up + 2 Mountain Climber Jumping Lunges

Conditioning

"Granny Smith"

Complete with a Partner, For Time: 

50 Burpee Box Jump Overs 24/20''

2000m Row

50 Burpee Box Jump Overs 24/20''

200 Double Unders

M/M Teams : As prescribed

M/F Teams: Adjust Row to 1850m

F/F Teams : Adjust Row to 1700m

Time Domain: 14:00-18:00 minutes 

Time Cap: 20:00

Finisher: Anaerobic Power

Every 2:00 minutes, 5 Sets

20 Second Max Calorie Ski/Row/Bike

BURN IT DOWN!🔥

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose