10 & 12/10/23 Legends

Tuesday

Warm-Up:

2 Sets, For Quality

200m Run

6 Ring Rows

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

1:00 Seated Straddle Stretch

1:00Saddle Pose