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02/12/23 Saturday Workout of the Day

General Warm-Up

2 Sets, For Quality

:30 sec Row

:15 Wall Supported Hanstand Hold

into..


Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.


*record times: Fastest we have seen is 4:01


Partner Conditioning

"The Meg"

3 Sets, For Max Reps

5:00 minute AMRAP

12 Strict Handstand Push-Ups

12 Synchro Alternating DB Snatch 22.5/15kg

24/18 Push-Ups

24/18 Calorie Row

-Max Synchro Alternating Devils Press 22.5/15kg

2:00 minute Rest between sets


All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose



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