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 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Thursday

Warm-Up

8:00 minutes, For Quality

6 Inchworm to Hollow Body

8 Alternating Box Step-Ups/ Box Taps

10/10 Single Leg Line Hops

: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 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch