10 & 12/10/23 Legends
- Aaron Marcelino
- Oct 7, 2023
- 1 min read
Tuesday
Warm-Up:
2 Sets, For Quality
200m Run
15 second Plank
:20 Second Glute Bridge March
:30 Second Bike
Gymnastics Progression
Spend 15:00 minutes working on Pull ups
Conditioning
"Jessie"
3 Sets, For Max Reps
9:00 minute AMRAP
400/200m Run
10 Pull up/Ring Row
400/200m Run
20/10 Calorie Echo Bike
400/200m Run
-Max Renegade Rows / Bent Over Rowa in the Remaining Time
1:00 minute rest between AMRAPs
Load: 10/5kg
Recovery / Mobility
1:00/1:00 minute Couch Stretch
1:00/1:00 minute Extended Arm Lizard Pose
1:00/1:00 minute Frog Pose
1:00 /1:00 minuteCrossbody Lat Stretch
Thursday
(Object of today just keep moving for the whole 40mins)
WARMUP
2 Sets @ Each Station
:30 seconds on, :15 second Transition / Rest
Bike
Kettlebell Deadlifts
Alternating Box Step-Ups
Cossack Squats
Hollow Rocks
Partner Conditioning
"Mr & Mrs Potato head"
Complete with a Partner for Time
10-20-30-40-50-60
Kettlebell Swings 12/8kg
Box Step up/Box taps 20''
Abmat Sit-Ups
Wall Balls 4/3kg
Calorie Echo Bike
Goal: 30:00-35:00 minutes
Time Cap: 40:00 minutes
PRVN Recovery / Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00Saddle Pose

Comments