Warmup
General Warmup (5 min)
- 400m easy jog or 3 min row
- 30 jumping jacks
- 20 mountain climbers
- 10 inchworms with push-up
Dynamic Stretching (5 min)
- Leg swings: 10 each direction, each leg
- Arm circles: 10 forward, 10 backward
- World's greatest stretch: 5 each side
- Cossack squats: 8 total
- Scorpion stretch: 6 each side
- Cat-cow: 10 reps
Specific Prep (5 min)
- 10 air squats
- 10 push-ups
- 10 PVC pass-throughs
- 10 PVC overhead squats
- 5 strict pull-ups (or ring rows)
- 30 sec each: pigeon pose, couch stretch, thoracic opener on foam roller
Strength
Sunday is a rest/active recovery day — no dedicated barbell strength piece today. Instead, take 10–15 minutes for accessory & midline work:
3 Rounds, not for time:
- 10 Turkish Get-Ups (5 each side, light-moderate KB)
- 15 Hollow Rocks
- 15 Superman rocks
- 30 sec side plank each side
Move with intent and control; focus on positioning, breathing, and quality.
Workout
Summary
Active recovery Sunday: mobility-focused warmup, midline & stability accessory work, followed by a light aerobic partner-style flow to flush the legs and prime you for Monday's cleans.
"Sunday Stroll"
For time (with a partner if possible), cap: 30 min:
- 2000m row (split however you like)
- 100 wall balls (14/20 lb)
- 80 sit-ups
- 60 walking lunges
- 40 ring rows
- 20 burpees
- 800m run together to finish
Scale loads and reps to keep heart rate conversational — this is Zone 2 aerobic work, not a redline effort. Stop and stretch anytime something feels tight.
Cooldown (10 min):
- 500m easy row or walk
- Pigeon pose: 1 min each side
- Seated forward fold: 1 min
- Thread the needle: 45 sec each side
- Child's pose: 1 min
- Box breathing: 2 min (4 sec in, 4 hold, 4 out, 4 hold)
Workout: Easy aerobic partner chipper — row, wall balls, sit-ups, lunges, ring rows, burpees, run. Focus: Active recovery, mobility, and midline stability. Keep intensity light and prioritize movement quality to prep for a big training week ahead.