20/01/24 Saturday Workout of the Day

Warm-Up

2 Rounds

1:00 minute Row

:30/:30 seconds Banded Front Rack Mobility Stretch

10 Dual KB Deadlifts

5 Dual KB Russian Swings

5 Tall Muscle Cleans

5 Hang Power Cleans

Into..

Team Hollow to Plank Medball Pass and Roll Race

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*This is done with all athletes for each team lying side by side. One partner at the end of each team will start with the medball. At the count of 3-2-1 Go. Everyone will come up to a hollow hold position. The ball will be passed from the first partner to the last in line. One the medball reaches the final partner, then everyone in the team will roll into a straight arm V-Plank position. (V-Plank = Plank with hips piked up to allow medball to pass through). The medball will then be passed through underneath everyone by partners push the ball underneath there belly. The ball will go down and back to allow the medball to now start at the other end of the line, where now everyone moves back to a hollow body position and then passes the medball down to the other side. The race will finish with the medball passing underneath all athletes in the V-Plank position down and back to the initial starting partner.

3 Person Team Workout

“Cottesloe”

For Time:

3000m Row

Dual KB Front Rack Hold 2x24/16kg

Into...

50 Synchro Bar Facing Burpees

50 Synchro Hang Power Clean 70/45kg Barbell/ 2x24/16kg KB

Time Domain: 18:00-20:00 minutes

Time Cap: 25:00 minutes

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose