04&06/06/24 Legends

Tuesday

Warm-Up:

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Cleans

*Stay Light

"Tow-Mater"

For Reps:

3 Rounds

Minute 1 - Calorie Row

Minute 2 - Power Cleans

Minute 3 - Sit-Ups

Minute 4 - Calorie Echo Bike

Minute 5 - Rest

Barbell: 20/10kg

2DB: 7.5/5kg

Score: Total Repetitions

Goal: 200/170 Reps

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Thursday

Warm-Up

Bodyheat

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Unders

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Snatch

*Stay Light

"Storm"

18:00 minute AMRAP

3 Wall Walks

21 Wall Balls 4/3kg

100/50 Single Unders

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