09 & 11/09/25 Legends

Tuesday

Warm-Up Flow

Mobility + Activation

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Movement Prep

2 Sets: For Quality

10 Air Squats

8 Push-Ups

6 Push Press

6 Kipping Swings or Ring Rows

:15 Dead Hang

Primer (1-2 Round @ 50–60% Effort)

200m Run

8 Wall Balls

6 Ring Rows

4 DB Push Press @ Working Loads

4 Burpees

Metabolic Conditioning

"Mountain Traverse"

For Time:

600m Run 

20 Burpees

80 Wall Balls

20 Burpees

60 Ring Rows

20 Bar Facing Burpees

40 DB Push Press

20 Burpees

600m Run

Wall Ball: 4/3kg, 10/9ft

DB: 7.5/5kg

Score: Time

Goal: 24:00-30:00

Time Cap: 32:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina

RPE: 8/10

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Thursday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)

6/6 Lunges

6 Plate Jumps

Strength

8x6 Backsquat

Metabolic Conditioning

"Forest Sprint"

For Time

20-16-12-8-4-2

Alternating Dumbbell Snatch

Plate Jump Overs

DB 7.5/5kg

Plate Step-Overs 2x20kg plates

Score: Time

Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.

RPE: 9/10

Mobility

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