02 & 04/01/24 Legends

Tuesday

Warm-Up

8:00 minutes, For Quality

:30 second Medball Thoracic Opener / Seat chest stretch

10 Air Squats

10 Alternating Box Step-Ups/10 Lunges

5 Box Jumps/ 5 Squat Jumps

Strength: Push Press

Every 2:00 minutes, 6 Sets

1 Rep, starting @ Empty bar

*Alt broom stick and work on technique or DB Front Squat

Conditioning

"Jersey"

12:00 AMRAP

4 Push Press 10kg or 8 DB Front Squats

6 Box Jump Overs or 12 Squat Jumps

8 American KBS 12/10kg

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

Thursday

Warm-Up

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Coaching Gymnastics

Rope Climb

Conditioning (RETEST)

"Elm Street"

Part A)

For Time

30 Single Unders

20/15 Calorie Echo Bike

15 Leg Raises

20 Single Unders

15/10 Calorie Echo Bike

15 Leg Raises

10 Single Unders

10/7 Calorie Echo Bike

15 Leg Raises

@ 14:00 minutes

Part B)

6:00 minute AMRAP

20 Single Unders

8/6 Calorie Echo Bike

8 Leg Raises

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 3 Rounds

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose