15/02/25 Saturday Workout of the Day

General Warm-Up: (8 minutes)

8:00: For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6 Inchworm Push-Ups

6/6 Single Leg Romanian Deadlift

10 Barbell Good Mornings

Specific Warm-Up (10 minutes)

Bench Press: 2-3 Sets of 2-3 Reps, building loads to working weight

*Emphasis on bracing and creating full body tension, utilizing the posterior chain in order to create a stable platform to press from.

-Deadlift: 2-3 Sets of 3-4 Reps, building loads to working weight

*Emphasis on creating a vertical shin, pushing the ground away and maintaining tension and a neutral spine for touch and go reps in sets of 5+

Primer: @ Working Load (2 minutes)

5 Bench Press

5 Deadlifts

30 second Bike, Building to 10 sec Sprint

"Wartortle"

In Teams of 3: Rotating Stations

5 Sets:

1:00 @ Each Station

Station 1: Max Bench Press 60/40kg

Station 2: Max Deadlift 102/70kg

Station 3: Max Calorie Bike*

Station 4: Rest

*Bike = Any Bike Today. Echo / Bike Erg / Assault Bike

RPE: 8/10

This is a team of 3, rotating stations workout.
Each station lasts 1:00, with athletes rotating immediately to the next station. One station is designated as a rest.
Flow:
1. Partner 1 begins at Station 1: Bench Press.
2. Partner 2 begins at Station 2: Deadlift.
3. Partner 3 begins at Station 3: Calorie Bike.
4. After 1:00, all athletes rotate to the next station in order.
5. Rest is built into the rotation after the Calorie Bike.
Continue rotating through all 4 stations until each athlete has completed 5 full sets at each station.

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

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