20/09/25 Saturday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets: For Quality (Empty Barbell)

2 Box Get-Overs

4 Tall Muscle Clean

4 Tall Power Cleans

8 Barbell Reactive Quarter Squat Jumps

8 Wall Balls

Specific Primer

Take 5:00 to Build to working loads on the Hang Power Cleans

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Then

3 Box Get Overs

4 Hang Power Cleans

6 Wall Balls

4 Hang Power Cleans

3 Box Get Overs

Conditioning

"Purple Rain"

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 70/47.5kg

Wall Ball: 9/6kg, 10/9ft

Score: Time

Time Domain: 16:00–22:00

Time Cap: 25:00

Stimulus: Teamwork / Barbell Cycling / Full-Body Stamina

RPE: 8/10

Primary Objective: Maintain fast, efficient transitions between partners to minimize downtime

Secondary Objective: Break barbell and wall ball sets into sustainable chunks to preserve power output

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch