26/04/25 Saturday Workout of the Day

Warm-Up Flow

Body Heat, Mobility, Activation (5 min)

400m Group Run

:20/:20 Scorpion Stretch 

:30 Puppy Dog Pose

:30 Saddle Pose

General and Specific Prep (8-10min)

3 Sets: For Quality

12 Bear Plank Shoulder Taps

10 Air Squats 

8/8 Single Arm Dumbbell Deadlift

8 Dumbbell Hang Snatch @ Warm-Up Load

6 Inchworm Push-Ups

Specific Primer (2 min) 

4 Handstand Push-Ups

6 Alternating Dumbbell Snatch

6 Wall Balls 

2 Wall Walks

6 Wall Balls

Conditioning

"Never Go Back"

For Time, with a Partner

400m Run

60 Handstand Push-Ups

60 Wall Balls

400m Run

80 Alternating Dumbbell Snatch

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 22.5/15kg

Wall Ball: 9/6kg

Goal: 20-26 minutes

Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina

RPE: 8/10

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)