14 & 16/11/23 Legends

Tuesday

Warm-Up

2 Sets,

200m Run

6 Inchworm to Hollow Body

10 Deep Lunge Mountain Climbers

6/6 Single Arm Ring Rows

Gymnastics Skill

Banded Pull ups/ Ring Row

EMOM Conditioning

"Kerry"

30:00 EMOM

min 1: 10-15 Ring Row

min 2: 10 Cal

min 3: 10 Elevated Burpees

min 4: 100m Run

min 5: Rest

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Thursday

Warm-Up

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

Coaching Gymnastics

Rope Climb

Conditioning

"Elm Street"

Part A)

For Time

30 Single Unders

20/15 Calorie Echo Bike

15 Leg Raises

20 Single Unders

15/10 Calorie Echo Bike

15 Leg Raises

10 Single Unders

10/7 Calorie Echo Bike

15 Leg Raises

@ 14:00 minutes

Part B)

6:00 minute AMRAP

20 Single Unders

8/6 Calorie Echo Bike

8 Leg Raises

Part A)

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Part B)

Goal: ~ 3 Rounds

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose