18/05/24 Saturday Workout of the Day

Warm-Up:

9:00 minute EMOM

min 1: Echo Bike, Easy to Moderate

min 2: 10 Reactive Squat Jumps

min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

into..

10:00 minutes Team Warm-Up

Kettlebell Tap Race

"Uruk-hai Royal Rumble"

4 Person Team for Max Reps

5 Sets, For Max Reps

Station 1: -Max Burpee Box Jump Overs 24/20''

Station 2: -Max American Kettlebell Swings 24/16kg

Station 3: 15/11 Calorie Echo Bike

Station 4: Rest

Time Domain: 22:00-30:00 minutes

Time Cap: 30:00 minutes

Workout Flow and Athlete Notes: 

This is a competition between teammates, meaning whoever has the most total reps at the end of the workout, wins the workout. The way to ensure that you win the workout is to go faster on the bike to ensure that your teammates have less time on the bike. The bike dictates the pace and athletes must switch stations as soon as the teammate on the bike is finished. This workout will finish as soon as each teammate has completed 5 sets through on all stations

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)