02 & 04/12/25 Legends

Tuesday

Warm-Up Flow

250/200m Row (easy)

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:20/:20 Active Scorpion Stretch

:30 Prayer Stretch

:20 Extended Plank Reverse Bridge

General Prep

250m Row (Workout Pace)

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2 Sets: For Quality

6 Alternating Box Step-Ups + 4 Box Jumps

10 Hollow Ups

10 Arch-Ups

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

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up Flow

General Prep

2-3 Sets: For Quality

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

5 Inchworm to Hollow (3sec Pause)

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

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 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch