04/05/24 Saturday Workout of the Day

Warm-Up:

10:00 minutes, For Quality

1:00 minute Cardio Choice

10 Knee Hug Lunge + Twist

10 second Ring Support Hold

10 second Bottom of Dip Hold

5 Push-Ups

30/30 second active pigeon stretch

"High Five"

For Time, With a Partner

50 Ring Muscle-Ups/100 Pull-Ups

5k Run

500 Air Squats

Time Domain: 30:00-40:00 

Time Cap: 45 minutes

Workout Flow and Athlete Notes: 

Complete with a partner. Ring Muscle-Ups/Pull-Ups and Air Squats are splitting the volume of reps, while the run is meant to be done together. Reps on the Ring Muscle-Ups/Pull-Ups and Air Squats can also be completed at the same time as each other, meaning one partner working on the Air Squats and one Partner working on the Ring Muscle-Ups/Pull-Ups. This is a choose your own adventure workout. All reps must be completed, but can be partitioned and split in any way you desire today. The goal of course would be to split evenly with your partner. 

This would mean that you and your partner could start with 20 Ring Muscle-Ups, 10 Each before going out on a 800m Run together and then coming back in and banging out 100 Air Squats (50 each) before going out on another 800m Run. and continuing to complete the reps in that fashion.

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