12 & 14/09/23 Legends

Tuesday

Warm Up: 10:00 minute Cap

2 Sets, For Quality

:30 seconds Squat Jump

15m Dual Kettlebell Farmers Carry

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10Single Leg Glute Bridge Raise

Strength

Bench Press

4x5 moderate weight

"Patriarchy"

For Time:

50 Single Unders

9 Push-Ups

50 Single Unders

12 Push-Ups

50 Single Unders

15 Push-Up

50 Single Unders

18 Push-Ups

Goal: 7:00-11:00 minutes

Time Cap: 14:00 minutes

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/ 1:00 minute Scorpion Stretch

:30/:30 second Thread the Needle Stretch

Thursday

Warm Up: (8:00 minute Cap)

2 Sets, For Quality

1:00 Row (:30 ez,:20 mod,:10 hard)

15 Hollow Rocks

100m Run

20Mountain Climbers

"Barbieland"

Every 10:00 minutes, 4 Sets

400/300m Row

25 Abmat Sit-Ups

300m Run

20 Burpees

Score = Combined interval time

Time Cap / Set: 8:00 minutes

Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon