07/02/26 Saturday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Row / Bike

1:00 Bike / Row

10 Alternating Cossack Squats

10 Alternating Reverse Lunges

:10 Hollow Hold

:10 Arch Hold

Specific Prep:

(Front Rack Walking Lunges)

2 Sets

4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight

-

(Toe to Bar Build and Primer)

6 Bar Kip Swings

4 Strict Knees to Chest

4 Kipping Knees to Chest

4-6 Reps Building Toes to Target to Toes to Bar (Either Double Leg or Single Leg Variations)

-

(Synchro Box Jump Practice)

Practice 2 Sets of 5 Synchro Box Jumps with Different Partner Pairs

Primer:

:20 Row @ Pace

7.5m Dual Dumbbell Front Rack Walking Lunges

:20 Bike @ Pace

4 Toes to Bar

5 Synchro Box Jumps

Team Conditioning

"The Pawnee Task Force"

Teams of 4

For Time:

Two partner pairs work simultaneously at separate stations-

- Station A

3 Rounds:

40/30 Calorie Row

30m Dumbbell Front Rack Walking Lunge

Dumbbells: 2 x 22.5/15 kg

- Station B

3 Rounds:

40/30 Calorie Echo Bike

30 Toes-to-Bar

Flow

Pair 1 starts at Station A

Pair 2 starts at Station B

Each pair completes all 3 rounds at their assigned station

Once both pairs have finished, they switch stations and complete the opposite station (3 rounds). After both stations are complete, all four athletes move directly into:

- 200 Synchro Burpees

2 athletes working at a time

2 athletes resting

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 22:00-30:00 minutes

Time Cap: 35:00

Stimulus: Team-based aerobic capacity, midline and grip stamina, and communication under fatigue

Workout RPE: 8/10

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