27/09/25 Saturday Workout of the Day

Warm-Up Flow

General Body Heat

2:00 - 3:00 Cardio Choice

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:20 Passive Hang + :20 Active Hang

:30/:30 Active Scorpion Stretch

:20 Extended Plank Reverse Bridge

Warm-Up Game

“Rock, Paper, Scissor”

Specific Prep

2-3 Sets

2-3 Shuttle Runs

6-8 Dumbbell Power Cleans, Building to working weights

3-4 Burpee Pull-Ups

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Bar Muscle-Up Progression

-Bar Muscle-Up Hip to Bar

-Low Bar Banded Muscle-Up

Conditioning

“Runaway Bunny”

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up/Chest 2 Bar

Shuttle Run: 7.5/7.5m

Dumbbells: 22.5/15kg

Score: Rounds + Reps

Goal: +/-5 Rounds

Stimulus: Team Conditioning / Grip Fatigue / Gymnastics Under Fatigue

RPE: 8/10

Primary Objective: Stay consistent round to round and split work evenly

Secondary Objective: Complete the shuttle runs in as close to ~2:00 as possible each round.

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