07 & 09/05/24 Legends
- Aaron Marcelino
- May 4, 2024
- 1 min read
Tuesday
Warm-Up
2 Rounds, For Quality
1:00 minute Rowing Form Work
Conditioning Benchmark
"Lyons"
30:00 minute EMOM
Minute 1: 12/10 Calorie Row
Minute 2: 10 Burpees
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
8/8 Single Arm Dumbbell Push Press
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
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose

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