18/11/23 Saturday Workout of the Day

Warm-Up

3 Rounds

1:00 Row

200m Run

1:00 Bike

into..

"Burpee Simon Says"

Position 1: Chest to Deck

Position 2: Top of the Plank

Position 3: Feet to Hands

Position 4: Top of Squat

Position 5: Jump to Sky

The coach will call out a number and the athletes must go to that position. So if the coach calls 1, athletes will hit the deck, 2 then athletes will move to the top of a push-ups, then 5, they will just feet to hands and jump to the sky. If the coach says 2 again, athletes will jump right back to the top of a plank position. This will go on for as long as the coach dictates. If an athlete messes up a sequence they have to do 3 burpees before coming back into the game.

Conditioning

"Children of the Corn"

35:00 minute, Partner AMRAP

12 Pull Ups

24 Deadlifts 100/70kg

3 Rope Climbs

24 Cal

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose