07/09/24 Saturday Workout of the Day

Warm-Up:

2 Sets, Rotating Stations (6:00)

30 seconds on / 15 second Transition 

- Squat to T-Spine Rotation

- Hollow to Arch Rolls

- 15 second Dead-Hang + 15 second Active Hang

- 1 and 1/4 Air Squats

"Are You Not Entertained?"

30:00 AMRAP

50 Wall Balls

10 Bar Muscle-Ups

50 Abmat Sit-Ups

Wall Balls 9/6kg = Partner Holds Handstand

Bar Muscle-Ups = Split

Abmat Sit-Ups = Synchro

Stimulus: Muscular Endurance and Stamina

RPE: 7/10

Level 2:

30:00 AMRAP

50 Wall Balls

15 Burpee Pull-Up

50 Abmat Sit-Ups

Wall Balls 9/6kg = Partner Holds Handstand

Burpee Pull-Ups = Split

Abmat Sit-Ups = Synchro

The flow of this workout will start with one athlete kicking up onto the wall in order to allow the other athlete to begin to complete the 50 Wall Balls. The focus will be to have the stronger athlete start in the Handstand Hold as the Wall Balls will get very fatiguing after the Handstand Hold. Athletes will switch every time an athlete comes down from the Wall. Once 50 reps is completed, both athletes will make there way to the Bar Muscle-Ups. These can be split in any fashion you desire, however the goal is to have them completed as 5+5. We will the move to 50 Synhcro Abmat Sit-Ups. For these we are looking for the back to touch at the same time and the hands to touch the feet at the same time for the rep to be credited. This will continue until the 30 minutes is completed.

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch