30/08/25 Saturday Workout of the Day

Warm-Up Flow

General Prep

2 Sets:

:1:00 Cardio Choice

10 Alternating Box Step-Ups

5/5 World's Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

Warm-Up Game

Paper, Scissor, Rock

Specific Prep

2 Sets:

7 Empty Barbell Thrusters

7 Abmat Sit-Ups

5 Box Jump Overs

3 Burpee Pull-Ups

Workout of the Day: (Team Conditioning)

"Grown Ups"

For Time

5 Rounds as 3 Person Team, Waterfall Workout

15 Thrusters

30 Abmat Sit-Ups

15 Box Jump Overs

10 Burpee Pull-Ups

Burpee Pull-Ups: Bar just out of Reach

Barbell: 43/30kg

Box Height: 24/20in

Stimulus and Objectives:

Goal Time Domain: 18:00-21:00 Running Time per teammate, 21:00-24:00 in total to completion from the first athlete to the last.

Time Cap: 30:00

Stimulus: Team Conditioning / Chipper Feel

RPE: 8/10

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose