09 & 11/04/24 Legends

Tuesday

Warm-Up:

2-3 Sets, For Quality

1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)

6/6 Worlds Greatest Stretch

2 Wall Walks/Wall Step Up

6/6 Single Arm Ring Rows

10 Ring V-Outs

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 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child's Pose

Thursday

Warm-Up

2 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge 

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridges

Into.. 

3 Sets

10 Alternating Reverse Lunges

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 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold