21/12/24 Saturday Workout of the Day

Warm-Up

3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

"Beijing-Hangzhou"

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row Sprint

Kettlebell: 32/24kg

Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Stimulus: Sprint Conditioning

RPE: 9/10

Mobility

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