19/08/23 Saturday Workout of the Day

Mobility

:30/:30 second Couch Stretch

:30/:30 second Scorpion Stretch

:30/:30 Wall Figure 4 Stretch

into..

Med Ball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball) 9/6kg

Med Ball Chest Pass x 10/Partner

Med Ball Rotational Partner Toss x 10/Partner x 10/Side

Med Ball Russian Twist Toss x 10/Partner x 10/Side

Plank Alternating Med Ball Taps x 20/Partner

"Cocktail"

5 Sets

4:00 minute AMRAP

1:00 Max Partner Med Ball Sit-Ups 9/6kg

400m Run w/ Med Ball

-In the Remaining Time Max Rope Climbs

1:00 minute rest between sets

Score = Total Reps of Sit-Ups and Rope Climbs

Rope Climbs = 4 Medball Sit-Up Reps

Recovery / Mobility Protocol

:30/:30 second Elevated Calf Stretch

1:00 minute Updog + Down Dog

1:00 minute Seated Chest Stretch

1:00/1:00 minute Pigeon Pose

Optional Accessories

4 Sets, For Quality:

10 Eccentric Single Leg Squat to Box

15 Ghd Hip Extensions

20 Alternating Bicep Curls