05 & 07/12/23 Legends
- Aaron Marcelino
- Dec 2, 2023
- 1 min read
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
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 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch

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