12 & 14/12/23 Legends

Tuesday

Warm-Up

3 Sets, For Quality

5/5 Worlds Greatest Strength

10 Hollow Rocks

10/10 Single Leg Glute Bridges

:20 second Glute Bridge Hold

10 Goblet Squats

Strength

10:00 minute EMOM, Alternating Each minute:

Minute 1: 6 Back Squats

Minute 2: 4 Front Squats

All sets Can be changed to a DB if not using barbell

"A clash of kings"

3 Rounds, For Time:

30 Wall Balls @ 4/3kg

20 Alt V-Ups

10 KB Deadlifts @ 20/12

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Thursday

Warm-Up

2 Sets, For Quality

200m Run

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

Strength

Push Press

Every 2:00 minutes, 5 Sets

Set 1: 5 Reps @ Light

Set 2: 5 Reps @ Light

Set 3: 5 Reps @ Moderate

Set 4: 3 Reps @ Mooderate

Set 5: 3 Reps @ Heavy

*Alternate is a 2DB push press

"A Dance with Dragons"

For Time

100m Run

5 Burpees

5 DB Thrusters 7.5/5kg

200m Run

7 Burpees

7 DB Thrusters

300m Run

9 Burpees

9 DB Thrusters

400m Run

11 Burpees

11 DB Thrusters

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

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