19/10/24 Saturday Workout of the Day

Warm-Up

2 Sets, For Quality

30 second on / 15 second Transition

- Machine Choice

- Plank Shoulder Taps

- Hollow Hold

- Machine Choice

- Inchworm Push-Ups

"Our Names Will Remain"

In Teams of 3

For Time

100//90/80 Calorie Row

25 Synchro Line Facing Burpees

100//86/72 Calorie Echo

25 Synchro Line Facing Burpees

100 Abmat Sit-Ups

25 Synchro Line Facing Burpees

25 Wall Walks

*All work will be split between partners and can be distributed anyway you like except for the Synchro Line Facing Burpees

Calories are written as M/M/M, F/M/F or M/M/F, F/F/F

Goal Time Domain: 25:00-35:00

Time Cap: 40:00

Stimulus: Midline Conditioning and Aerobic Capacity

RPE: 7/10

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)