21/10/23 Saturday Workout of the Day

Hot Start Warm-Up

3 Rounds, increasing intensity on each round

200m Run

20 Alternating Box Step-Ups

15 Russian KBS

10 Burpees

Conditioning

"Four to Tango"

30:00 AMRAP, in Teams of 4

Partner 1: 200m Run

Partner 2: Max Burpee Box Jump Overs 24/20''

Partner 3: Max Sumo Deadlift High Pull 35/25kg

Partner 4: Rest

The partner running will dictate the pace. The score for this workout will be rounds + reps. Every time the runner is back from the run, that will equal 1 round, while partners are accumulating as many reps as possible on the other two movements. As each round finishes, tally your total reps and keep adding on a whiteboard as you go.

Total scores will look like 20 rounds + 300 reps, which would be 20 runs completed + 300 reps combined on the other two movements between the 3 partners.

PRVN Recovery / Mobility

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose