07 & 09/10/25 Legends

Tuesday

Warm-Up Flow

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

8 KB Romanian Deadlifts 

8 Russian KB Swings

8 Scapular Push-Ups

8 Ring Rows

10 Alternating Down Dog Toe Touches

Primer:

3 Sets: Increasing in weight

5 Goblet Squats

5 KB Swings

2 Shuttle Runs

Weightlifting

“Amarillo by Morning”

21:00 EMOM

minute 1: 12 Goblet Squats

minute 2: 10 KB Swings

minute 3: 10x 5m Shuttle Runs

KB:10/8kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Stimulus: Speed, Power, Coordination / Anaerobic

RPE: 7/10

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Thursday

Warm-Up Flow

General Warm-Up

3 Sets

1:00 Echo Bike

8 Inchworm to Hollow Body

15 Hollow Body Banded Pull Overs

10 reps each – Bent Over I-T-Y Raise with light plates

10 Glute Bridge Marches with 2s Pause at Top

5/5 Archer Ring Rows

Strength Progressions: BackSquat

Every 90 seconds x 6 Sets

4-5 BackSquats

set 1-3: Light

set 4-5: Medium

set 6: Heavy

Conditioning

“Somewhere on a Beach”

15:00 AMRAP

15/11 Echo Bike

12 Leg Raises

*15m Kettlebell Farmers Carry

*Add 15m Farmers Carry Each Set

Kettlebell Farmers Carry: 2 x 12/10kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 6+ Rounds

Stimulus: Midline and Grip Endurance

RPE: 8/10

Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy

Secondary Objective: Keep the Echo Bike to under 1:00 each set. 

Mobility

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