07 & 09/11/23 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 Row *Increase intensity each set

15 Banded Goodmornings

8/8 Split Stance RDL

:30 Alternating Bird-Dog

:30Alternating Dead-Bug

Conditioning

"Yetta"

Every 6:00 minutes, 5 Sets:

9 Deadlifts 30/20kg or KB Deadlift

15 Lateral Burpees over Bar or Elevated Burpee

21 Sit-Ups

20/15 Cal Row/Bike

PRVN Recovery 7

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch

Thursday

Warm-Up

2 Sets, For Qualty

30 second Bike

5/5 Single Arm Ring Row @ 2020 Tempo

10 Dual KB Deadlift

30 second Jump Rope

Gymnastics Progression

Rope Climb Skill Work

Spend 10:00 minutes or so going over little technique components that can help with the rope climbs.

"Niles"

8 Sets, For Time

1 Rope Get Up

30 Single Unders

30m Farmers Carry 12/8kg

10/7 Calorie Echo Bike

Rest 1:00 minute between sets

Time Domain: 20:00-25:00

Time Cap: 30:00

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon