30/11/24 Saturday Workout of the Day

Warm-Up

2:00 Cardio Choice

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2-3 Sets, Rotating Stations (6:00-9:00)

30 seconds on / 15 second Transition

- Squat to T-Spine Rotation

- Hollow to Arch Rolls

- 15 second Dead-Hang + 15 second Active Hang

- Slow Controlled Wall Walks

"What Happened"

Alternating Full Rounds with Partner

For Time

20 Rounds

3 Wall Walks

5 Bar Muscle-Ups/10 Pull-Ups

9/7 Calorie Echo Bike

*Bike Alternatives: 12/9 Calorie Bike Erg or Assault Bike

Time Cap: 35:00

Stimulus: Gymnastics Density and Capacity

RPE: 7/10

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)