02 & 04/04/24 Legends

Tuesday

Warm-Up:

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Arm Circles

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Conditioning

"Orpington"

6 Sets

3:00 minute AMRAP

*Strict Ring Row

15m Dual Dumbbell Front Rack Walking Lunges 10/7.5kg

-Max Calorie Machine (Alternate Echo / Row)

Rest 1:30 between sets

Strict Ring Row

Round 1: 12

Round 2: 10

Round 3: 8

Round 4: 6

Round 5: 4

Round 6: 2

Machine Scales: Choose any today

RPRVN 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

2-3 Sets, For Quality

1:00 minute Bike

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

Strength / Skill

Spend 10:00 minutes building to a Turkish Get-Up

* Can be done with DB or hand

Conditioning

"Sulmtaler"

24:00 minute EMOM

minute 1: 1/1 Turkish Get-Ups 

minute 2: 14 V-Ups

minute 3: 7/7 Single Arm Kettlebell Snatch 

minute 4: 11/8 Cal

Kettlebell Load: 10/8kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold