22/11/25 Saturday Workout of the Day

Warm-Up Flow

400m Group Run

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2 Sets: For Quality

10 Down Dog Calf Gas Pedals

10 Air Squats

10 Alternating Box Step-Ups + 5 Box Jumps

6 Kettlebell Deadlifts + 6 Russian Kettlebell Swing + 6 American Kettlebell Swings

2 Sets

8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Peform at Working Loads, Then get into the workout

Partner Conditioning

"Running with Morrison"

For Time, With a Partner

50-40-30-20-10

Wall Ball

200m Run (Together)

Box Jumps

200m Run (Together)

American Kettlebell Swings

Box Height: 24/20in

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

Kettlebell Swings: 24/16kg

Score: Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 26-30 minutes

Time Cap: 35:00

Stimulus: Team-based grind emphasizing aerobic endurance, leg stamina, and coordination between partners. Repeated running intervals challenge recovery and pacing under volume fatigue.

RPE: 8/10

Primary Objective: Complete each descending round with steady transitions and shared pacing through all movements.

Secondary Objective: Run together at a consistent manageable pace through the entirety of the workout today

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch