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05 & 07/09/23 Legends

Legends

05/09/23 Tuesday

Warm-Up

2 Sets, For Quality (8:00 minute Cap)

1:00 minute Bike or Run


Strict Pull-Up Development: 10:00 minute Cap

8xMax effort (banded) Strict Pull-Ups

or

8X Max effort Ring Row


"Skittles'"

3 Sets:

8:00 minute AMRAP

200m Run

20/10 Calorie Echo Bike

20 American Kettlebell Swings 12/8kg

15 Ring Row

Rest 2:00 minutes between sets


*Always start back at the 200m Run


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


07/09/23 Thursday

Cardio Specific Warm-Up (8:00 minute Cap)

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run


“Jasmine”

For Time:

2000m Bike

300m Run

1000m Row

1500m Bike

200m Run

750m Row

1000m Bike

100m Run

500m Row


Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 Minutes


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

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