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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

8 Alternating Step-Ups

4 Box Jumps



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-


PRVN Recovery #5


Thursday

Warm-Up

2:00 Cardio Choice

-

-

2 Sets


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

-15 sec Rest-


PRVN Recovery #8

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