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Writer's pictureAaron Marcelino

12 & 14/03/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 minute Cardio Choice

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


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


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

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