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02 & 04/12/25 Legends

Tuesday

Warm-Up Flow

250/200m Row (easy)

-


General Prep

250m Row (Workout Pace)

-

2 Sets: For Quality

6 Alternating Box Step-Ups + 4 Box Jumps

5 No Jump Burpees


Conditioning

“Griffin”


7 Rounds for Time

300/250m Row

24 Abmat Sit-Ups

12 Plate Jump Overs

8 Burpee


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 30:00


Stimulus: Aerobic power and midline endurance with cyclical transitions.

RPE: 8/10


Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.

Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set


Mobility

PRVN Mobility #6

1:00 Standing Forward Fold


Thursday

Warm-Up Flow

General Prep

2-3 Sets: For Quality

:30 Jump Rope (Singles / Doubles / Boxer Shuffle)

5 Inchworm to Hollow (3sec Pause)

10 Hollow Rocks


Specific Warm-Up:

5 Bench Press @ Empty

5 Bench Press @ Light

3 Bench Press @Light

3 Bench Press @ Light

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Then Load to Working Weights on the Bar


Strength

Bench Press


Every 3:00 x 4 Sets

Set 1: 8 Reps @ Light

Set 2: 6 Reps @ Light-Moderate

Set 3: 4 Reps @ Moderate

Set 4: Max Reps @ Moderate +


Workout Prep After Bench Press

1-2 Sets

30 Single Unders

4-6 Leg Raises

1-2 Push Upps


Mixed Mono Focused Conditioning

“Medusa”


15:00 AMRAP

1-2-3-4-5 Push Ups

3-6-9-12-15... Leg Raises

6-12-18-24-30 Single Unders


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.


Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10


Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Wall Walks to averaging 10-15 sec / rep


Mobility

PRVN Mobility #5

1:00/1:00 Single Leg Forward Fold

 
 
 

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