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09 & 11/04/24 Legends

Writer's picture: Aaron MarcelinoAaron Marcelino

Tuesday

Warm-Up:

2-3 Sets, For Quality

6/6 Worlds Greatest Stretch

2 Wall Walks/Wall Step Up


Strength

Bench Press

Every 3:00 minutes, 5 Sets

3 Reps @ Moderate

3 Reps @ Moderate +

2 Reps @ Moderate-Heavy

2 Reps @ Moderate-Heavy

1 Rep @ Heavy 


Conditioning

"Memento"


14:00 minute AMRAP

2,000/1,500m Row Buy-In

-directly into-

10-20-30... Alternating DB Snatch, 10/7.5kg

15 Burpee Box Step Up


Score: Total Reps after Buy-In


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Child's Pose


Thursday

Warm-Up

2 Sets, For Quality

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridges


Into.. 

3 Sets

5 Star Jumps

Rest 1:00 minute between sets


Strength

Back Squat

Every 3:00 minutes, 5 Sets

3 Reps @ Moderate

3 Reps @ Moderate +

2 Reps @ Moderate-Heavy

2 Reps @ Moderate-Heavy

1 Rep @ Heavy 


Conditioning

"Insomnia"


7:00 minute AMRAP

5-10-15-20... 

Wall Balls 4/3kg

Push-Ups


Objective: Complete the round of 20 +


PRVN Recovery #7

1:00/1:00 Couch Stretch


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