11&13/06/24 Legends

Tuesday

Warm-Up:

2:00 minute Echo Bike

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

-

2 Sets

10/10 Single Leg Barbell Romanian Deadlifts

10 Sumo Stance Deadlifts @ 3311 Tempo

Core / Primer

5 Sets, For Quality

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

"Sprite"

For Reps:

5 Sets

3:00 On/1:00 Off

8-10-12-14...

Calorie Echo

Deadlift

Abmat Sit-Ups

Barbell: 35/25kg

KB: 12/10kg

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Thursday

Warm-Up

Bodyheat

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Unders or Double Unders

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Snatch

"Storm"

18:00 minute AMRAP

3 Wall Walks

21 Wall Balls 9/6kg

100/50 Single Unders

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch