02/11/24 Saturday Workout of the Day

Warm-Up

2 Sets

1:00 Cardio Choice

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

—-

10:00 minute Kettlebell Plank Tap Race

“Consider that a divorce!”

2 Person Teams

24:00 AMRAP

1.5k Bike

30 Burpees Over Body

60 Wall Balls

Wall Ball 9/6kg

Goal Rounds + Reps: 3+ Rounds

Stimulus: Leg Stamina, Team Conditioning

RPE: 7/10

Flow: Bike is Split between the two athletes in any fashion they like. Once the bike is completed the athletes will then move to the Burpees. One partner will lie down while the other partner does burpees over their partner. Athletes can switch as often as they like until 20 total reps are completed. Once athletes move to the Wall Balls one athlete will be holding a wall sit position while another athlete is working on the Wall Balls. This will continue for the duration of the workout.

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)