07 & 09/05/24 Legends

Tuesday

Warm-Up

2 Rounds, For Quality

1:00 minute Rowing Form Work

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

Conditioning Benchmark

"Lyons"

30:00 minute EMOM

Minute 1: 12/10 Calorie Row

Minute 2: 10 Burpees

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Thursday

Warm-Up

10:00 minutes, For Quality

1:00 minute Row

6 Inchworm to Hollow

8/8 Single Arm Dumbbell Push Press

10/10 Single Leg Straddle Leg Lifts

8 Hollow Tuck Ups

Strength / Weightlifting

Every 90 seconds, 6 Sets

1 Power Clean + 3 Strict Press + 10 sec Pause Overhead

*Practice with a empty barbell or 2 DBs

"Howard"

15 Pike Push-Ups

45 2DB Power Cleans 7.5/5kg

15 Pike Push-Ups

Rest 3:00 minutes

15 Box Step up/Box Taps

30 2DB Shoulder to Overhead 7.5/5kg

15 Box Step up/Box Taps

Time Domain: 4:00-6:00 / Couplet, 11:00-15:00

Time Cap: 17:00 Running Time

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose