05/07/25 Saturday Workout of the Day

Warm-Up Flow

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Rowing Golf

• Row to 1000m with a partner, alternating every 100m

• The goal is to roll into 100m directly on the dot so that you hit 100m - 200m - 300m without being over or under.

• If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.

Specific Prep and Primer

5 Dual Kettlebell Front Squats @ moderate load

2 Partial Wall Walks

5 Dual Kettlebell Front Squats @ working load

2 Full Wall Walks

Workout of the Day: (Partner Workout)

“ATLiens”

20:00 Partner AMRAP

300/250m Row

10 Dual Kettlebell Front Squat

3 Wall Walks

Kettlebells: 2 x 24/16kg

*Alternating Full Round with a Partner for Rounds + Reps

Goal: 8–10 Total Rounds (4–5 per partner)

Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina

RPE: 7.5–8/10

Core Finisher

5 Sets: For Quality

:30 Flutter Kicks

Rest :15

:30 Scissor Kicks

Rest :15

:30 Tall Plank Knees to Elbows

Rest :15

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose