13&15/02/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

30 second Jump Rope Practice

8 Walking Inchworm to Hollow

 10 Alternating Dead-Bugs

12 Plank Shoulder Taps

14 Second Ice Skater Hops

Gymnastics Skills Acquisition / Play

Freestanding Hold Drills and Skills

4 Sets

1:00 minute : Either

-Box Piked Handstand Hold

-Wall Facing Handstand Hold

1:00 minute  : Rest

Conditioning

"Robert Frost"

For Time

25 Burpees

50 Abmat Sit-Ups 

10 Wall Walks

100 Single Unders

10 Wall Walks

50 Abmat Sit-Ups 

25 Burpees

Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Thursday

Warm-Up

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

10 Cossack Squats

:30 second Glute Bridge Hold

1 “2xDB Complex”

“2xDB Complex”

3 DB Deadlift

3 Hang DB High Pulls

3 Hang DB Muscle Cleans

3 DB Front Squats

3 DB Push Press

Conditioning

"John Keats"

Every 15:00 minutes, 2 Sets (30:00 minutes Total)

30/24 Calorie Row

6 2xDB Clean and Jerks @ Light

20/16 Calorie Row

4 2xDB Clean and Jerks @ Moderate

10/8 Calorie Row

2 2xDB Clean and Jerks @ Heavy

Time Domain: 7:00-10:00 minutes/ Set

Time Cap: 12:00 minutes/ Set

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold