12 & 14/03/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 minute Cardio Choice

10m/10m A-Skips + B-Skips

5/5 Running Wall Drill : Triplet Switch

10 Elevated Mountain Climber

30 second Marching on Spot

Conditioning

"The Volturi"

Every 12:00 minutes, 3 Sets 

800/600m Bike

400m Run 

500/350m Row

Primary Objective: Complete each set in sub 9:00 minutes

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:

3 Sets, For Quality

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Medball Cleans

5 Hollow to Arch Rolls

Strength

Bench Press

Every 2:00 minutes, 5 Sets

1 x 5 @ Light

1 x 5 @ Light

1 x 4 @ Moderate

1 x 4 @ Moderate

1 x 3 @ Heavy

**Alt to Bench press

Elevated Push Ups 5x10

Conditioning

"Breaking Dawn"

For Time

21-15-9

Knee Raise / Leg Raise

2DB Shoulder to Overhead 7.5/5kg

Wall Balls 4/3kg

Rest 2:00 minutes

15-12-9

Knee Raise / Leg Raise

2DB Shoulder to Overhead 7.5/5kg

Wall Balls 4/3kg

Score = Total Time including rest

Time Domain: 13:00-18:00 minutes

Time Cap: 18:00 minutes

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations