02 & 04/07/24 Legends

Tuesday

Warm-Up:

2 Sets, For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

4/4 Single Arm Ring Rows

8 Alternating Step-Ups

4 Box Jumps

Rope Climb Progression

Spend 10 minutes Here

“Daredevil”

15:00 AMRAP

10/7 Calorie Echo Bike

5/4 Strict Pull-Ups/Ring Row

10 Box Step Overs/ Box Taps

1 Rope Climb/Get Up

Pump Session Finisher

Every 2:00, 4 Sets

30 sec Max Renegade Rows

-15 sec Rest-

30 sec Max Barbell Bicep Curls

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

2 Sets

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10/10 Staggered Stance Kettlebell Deadlift

Primer

5 Dumbbell Bench Press

5 American KBS

5 Burpees

3 Dumbbell Bench Press

3 American KBS

3 Burpees

@ working weights for the workout

“Jessica Jones”

For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees

Rest 3:00

9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press

Dumbbells: 10/7.5kg

Kettlebell: 12/10kg

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Pump Session Finisher

Every 2:00, 4 Sets

30 sec Max Banded Face Pulls

-15 sec Rest-

30 sec Max Floor Skull Crushers

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose