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05 & 07/12/23 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 minute Row

5 Burpees to Target

15 second Dead-Hang + 15 second Active Hang

5 B Hang clean and Jerk


"Blackjack"

Every 8:00 minutes, 4 Sets, Complete the following:

25/18 Calorie Row

20 Wall Balls @ 9/6kg

10 Burpee Pull-Ups

10 DB Hang Cleans & Jerk 7.5/5kg


Score: Slowest Set


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


Thursday

Warm-Up

8:00 minutes, For Quality

8 Alternating Box Step-Ups/ Box Taps

:15 second Plank


"Poker"

4 Rounds

2 Wall Walk/ 4 Inch Worm

200m Run

8 Box Step up/12 Box Taps


into..


3 Rounds

12 Pike Push-Ups

200m Run

12 Box Step up/16 Box Taps


into..


2 Rounds

15m Bear Crawl/ Cowboy walk

300m Run

16 Box Step up/20 Box Taps


into..


400m Run


Time Domain: 35:00-40:00 minutes

Time Cap: 42:00 minutes


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose

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