09 & 11/01/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings

8 Walking Inchworms

10/10 Single Leg Glute Bridge w/ Adduction

:30 second Glute Bridge Hold w/ adductor squeeze

Conditioning

"Dancer & Prancer"

Every 5:00 minutes for 30:00 minutes,

Alternating Stations

Station 1:

100 Single Unders

20 Deadlifts 25/15kg

Station 2:

300/250m Row

300m Run

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Thursday

Warm-Up

2 Sets, For Quality:

:20 second Hollow Body Hold

10 Scapular Push-Ups

5 Walking Inchworm

8 Ring Rows

:15 second Ring Support Hold

Gymnastics Skills and Drills

Spend 10:00

working on Strict Ring Rows

Gymnastics Skill / Stamina Development

3 Sets

4:00 minute EMOM

5 Ring Rows + 5 Push-Ups

Rest 2:00 minutes between sets

Conditioning

"Comet"

3 Sets, For Max Reps

2:00 minute AMRAP

10 Knee Raise/ Leg Raise

Max Push ups

Rest 1:00 minute between sets

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch