10 & 12/09/24 Legends

Tuesday

Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

-A Skips + B-Skips

- Bird-Dogs w/ Pause at Extension

- Dead-Bug with Alternating Heel Taps

- Lateral Shuttle 7.5m Out and Back

"Are You Ready"

Every 6:00 x 6 Sets

300m Run

25/18 Calorie Echo

Stimulus: V02 Max Intervals

RPE: 9/10

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Thursday

Warm-Up

2 Sets, For Completion

30 seconds work 

15 seconds transition between movements

- Row 

- Wall Supported Handstand Hold 

- Alternating V-Ups 

- Single Arm Ring Row (15sec/arm)

- Single Arm Glute Bridges (15sec/leg)

Gymnastic Skills and Progressions

Rope Climb Skill Work

"Homecoming"

For Time:

30 Burpees

3 Wall Walks

30/24 Calorie

3 Wall Walks

30 Abmat Sit-Ups

3 Wall Walks

9 Shuttle Runs

3 Wall Walks

9 Rope Get Ups

Shuttle Run = 7.5m/7.5m Out and Back =1

Goal: 19:00-25:00 

Time Cap: 27:00 

Stimulus: Chipper Conditioning / Pacing / Muscular Endurance 

RPE: 8/10

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold