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05 & 07/03/24 Legends

Tuesday

Warm-Up

8:00 minutes for Quality 

:20 Plank Hold


Conditioning

"Short Round"


40:00 minute EMOM

minute 1: 10/6 Calorie Echo Bike

minute 2: 15/15m Farmers KB Carry 12/10kg

minute 3: 10/6 Calorie Row

minute 4: 10 Shoot Throughs 


Shoot throughs can be on Boxes, Plates, or Parallettes


PRVN Recovery #3


Thursday

Warm-Up

10:00 minutes for Quality

8/6 Calorie Row

10 Alternating Cossack Squats


Strength

5:00 minute EMOM

3 Push Press @ Light weight


Rest 2:00 minutes


5:00 minute EMOM

3 Front Squats @ Light weight


*Can be done with either light barbell or 2 DBs


Conditioning

"Marion Ravenwood"


9:00 minute AMRAP

6-9-12-15... 2DBThrusters, 5/3 kg

9 Ring Row

12/9 Calorie Bike/Row


Score: Reps


PRVN Recovery #7

1:00/1:00 Couch Stretch

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