SATURDAY – ENDURANCE & SKILL (90 min)
Pre-Warm-up (10 min):
500m row
10 x shoulder dislocates
10 x arm circles each direction 10 x hip circles each side 10 x cat/cow
Warm-up (15 min):
800m row progressive pace
10 x air squat
10 x push-ups
10 x ring rows
10 x wall ball shots (light)
10 x pass throughs
10 x good mornings
10 x PVC overhead squats
Skill Work (20 min):
EMOM 10:
Min 1: 3 x PVC Snatch Balance
Min 2: 30 sec hollow hold
Then EMOM 10:
Min 1: 3 x OHS with PVC
Min 2: 30 sec superman hold
Endurance (30 min):
30-20-10:
Row calories
Air Squat
Push-ups
Then:
20 min AMRAP:
200m run
10 wall balls
10 ring rows
Cool-down (15 min):
400m row light pace
90 sec pigeon pose (each side)
10 x cat/cow flow
10 x bird dog alternating sides
10 x supine spine twist each side
30 sec child’s pose
10 x hip circles each side
60 sec frog stretch
10 x controlled forward fold to stand
Final Stretching (5 min):
30 sec shoulder stretch each side
30 sec cross-body shoulder stretch each side
30 sec quad stretch each side
30 sec calf stretch each side
30 sec forward fold
30 sec dead hang from pull-up bar