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12 & 14/11/24 Legends

Tuesday

2 Sets

100m Run

10/10 Line Taps (Forward and Back)

10/10 Line Hops (Side to Side)

5 Inchworm Push-Ups

10 Leg Raises

10 Squats


Skill

Rope Get Up


Conditioning

24min EMOM

1- 10/6 Cal Row

2- 7/5 Burpee

3- 10/6 Cal Bike

4- 15 Sit up


Cool Down

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)


Thursday

2 Sets

100m Run

10/10 Line Taps (Forward and Back)

10/10 Line Hops (Side to Side)

5 Inchworm Push-Ups

10 Leg Raises

10 Squats


Strength

5x5 Bench Press


Conditioning

25min AMRAP

100m Run

20 Ring Row

20 Sit-Ups

500m Row

20 Squats


Cool Down

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)


 
 
 

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