04/04/26 Saturday Workout of the Day

Warm-Up Flow

2 Sets:

1:00 Row

10 Bend and Bows

10/10 Quaduped Thoracic Rotations

6 Inchworm to Hollow Hold

10 Cossack Squats

-

200/150m Row

5 Plate Ground to Overhead

:10 Overhead Plate Hold

10 Plate Hug Reverse Lunges

-

1-2 Sets

200/150m Row

5 Plate Ground to Overhead

6 Plate Overhead Walking Lunges

Partner Conditioning

"The Rundown"

24:00 AMRAP (With a Partner)

2k Row (Split) / Partner Bear Hug Sandbag Hold

-

4 Rounds: Alternating Full Rounds with Partner

12 Plate Ground to Overhead

15m Plate Overhead Walking Lunges

Plate: 20/10kg

Sandbag: 68/45kg

*Alternative to the Bag is Dual KB Front Rack Hold @ 2 x 24/16kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: ~ 2 Rounds

RPE: 8/10, This is sustained effort, not a sprint

Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability

Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.

Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn't be putting the bag down.

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch