28/02/26 Saturday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Bike

6/6 Single Arm Upright Row

6/6 Single Arm Press

6/6 Suitcase Reverse Lunge

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

2-3 Sets

9/7 Calorie Echo Bike

6 Alt DB Hang Snatch

7.5/7.5m Alternating Suitcase Dumbbell Walking Lunges

4-8 Elevator Kip Swings, building to chin over the bar pull-ups

Partner Conditioning Workout

"Cupid's Arrow"

30:00 AMRAP, With a Partner

30/22 Calorie Echo Bike

30 Alternating Dumbbell Hang Snatch

30 Pull-Ups

Dumbbell: 22.5/15kg

*Split work as desired between you and your partner

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 3–5+ rounds

Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume

RPE: 7.5-8/10. Think consistent effort and smooth on and off 1:1 work to rest ratio.

Primary Objective: Maintain continuous forward progress through smooth partner handoffs

Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

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