03/06/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep:

2 Sets: For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World's Greatest Stretch

15 Air Squats

Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run

Workout of the Day

"Grand Theft Auto"

3 Rounds For Time

500m Row

21 Burpees

400m Run

Goal: 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

Level 1:

3 Rounds For Time

400m Row

15 Burpees

300m Run

Core Finisher

7:00 AMRAP

2-4-6-8...

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks 

Hollow Hold (Seconds)

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon