17/05/25 Saturday Workout of the Day

Warm-Up Flow

General Prep (6-8min)

400m Run

— 

2 Rounds

10 Air Squats

8 Scapular Push-Ups 

6 Push-Ups

8 Scapular Pull-Ups 

6/6 Single Arm Ring Rows

1:00 Row or Bike (alternate rounds)

Specific Prep (6-8 min) 

Spend 5-7 minutes Rope Climb Skill Work

Then perform 10 Wall Balls as a Warm-Up Set and get into groups to decide which stations to start on before tackling the workout. 

Workout of the Day

"You Go, Glen Coco!"

For Time: with a Partner

8 Rope Climbs

50/45/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/45/40 Calorie *Bike

50 Wall Balls

8 Rope Climbs

*M/M 50, M/F 45, F/F 40 Cal

Wall Ball: 9/6kg, 10/9ft Target

Goal Time Domain: 18-22min

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up. 

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)