04 & 06/02/25 Legends

Tuesday

Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

— 

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Specific Warm-Up: (5-7 minutes):

Barbell:

2 Sets: From the Rack

2 Push Press + 2 Push Jerk

5 BackSquats (empty barbell)

Then Build Towards Moderate Backsquat

Strength

BackSquat

Every 2:00 x 4 Sets

3 Reps @ Moderate

Specific Prep for Workout (5-7 minutes)

Take 2 minutes to adjust towards working loads for Overhead Squat

— 

Spend 2-3 minutes working on Toe to Bar technique and modifications for the day

Then Perform Primer.. 

6 Knee Raises/Leg Raises

6/4 Calorie Row

6 Squat

5/3 Calorie Echo Bike

"Voodoo Magic"

For Time:

Every 4:00 x 4 Sets

10 Kipping Knee Raises/Ground Leg Raises

8/6 Calorie Row

10 Goblet Squat

8/6 Calorie Echo

Kettlebell: 10/8kg

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance 

RPE: 8/10

Mobility

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

2 Sets: For Quality

1:00 Cardio Choice

5 Inchworm to Extended Plank Hold (5sec)

10 Tempo Air Squats 2020

8 Push-Ups

:30 second Jump Rope Practice

Specific Warm-Up Prep ( 5-7 minutes)

2 Sets

6-8 Dumbbell Bench, Building to working weight

10 Air Squats, Focusing on quality mechanics and speed out of the hole

100m Run, Building to pace on second run

2 Partial Wall Walks, work partial range focusing on shoulder engagement and a hollow body position

10-15 Single Unders

"Awake"

Each For Time

5 Rounds

10 Dumbbell Bench Press

15 Air Squats

200m Run

Rest 5:00 minutes

5 Rounds

200m Run

3 Wall Walks/Get Up

25 Single Unders

Dumbbells: 7.5/5kg

Wall Walks to 30’’ From the Wall

Score = Sum Total Time 

Record Each Time Interval / Piece

Time Domain: 10:00-13:00 / Set

Total Running Time: 25:00-31:00

Time Cap 15:00 / Set

Time Cap: 35:00

Stimulus: Aerobic Stamina and Muscular Endurance

RPE: 7-7.5/10

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations