20/04/24 Saturday Workout of the Day

Warm-Up:

400m Group Run

Into.. 

2 Sets

3 Inchworm Push-Ups

5/5 Single Arm Ring Rows

7 Bar Kip Swings

9 Bootstrap Squats

Then.. 

Specific Prep and Have athletes touch on each movement they are planning to hit for the workout

Conditioning

"Reese"

For Time:

2000m Run

180 Air Squats

60 Pull-Ups

1000m Run

90 Air Squats

30 Bar Muscle-Ups

500m Run

45 Air Squats

15 Rope Climbs

Partners will run together and split the reps inside evenly.

Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 minutes

Workout Flow: 

This workout will begin with both athletes embarking on a 2000m Run. They will both run together, but do not need to run completely together the entire time. If one athlete is back in the gym prior to the other teammate, that athlete may begin on the Air Squats until Partner 2 makes it back in the door, upon which they will continue tackling the reps in an alternating fashion.

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations