06/09/25 Saturday Workout of the Day

Warm-Up

3 Sets

- :30 Row

10 second Transition

- :30 Dual Kettlebell Deadlifts

10 second Transition

- :30 Plank Shoulder Taps

10 second Transition

- :30 Burpee Pull-Ups, Jumping Pull-Up or Bar Touch

10 second Transition

Bar Muscle-Up Progressions

- Banded Bar Muscle-Ups

- Box Jumping Bar Muscle-Ups

- Low Box Transition Bar Muscle-Ups

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Warming Up to Working Deadlift Loads

Workout of the Day: (Partner)

“Partners in Crime”

Partner Workout – For Time

1000m Row

Partner holds Dual Kettlebell Front Rack

60 Deadlifts

Partner holds Forearm Plank

30 Wall Walks

Partner holds Handstand Hold

20 Burpee Bar Muscle-Ups

1000m Row

Partner holds Dual Kettlebell Front Rack

Kettlebells: 24/16kg

Barbell: 100/70kg

Stimulus and Objectives:

Time Cap: 30:00

Goal: 22:00–26:00

Score: Total Time

Stimulus: Partner Conditioning / Mixed Stamina Chipper

RPE: 8/10

Primary Objective: Look to limit transition times between partners working segments while managing static holds.

Secondary Objective: Complete each segment of the workout in under 5 minutes.

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose