16&18/01/24 Legends

Tuesday

Warm-Up

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

20 Bodyweight Reverse Lunges

20 Plank Alternating Shoulder Taps

10 Prone Weighted Y-W-T 

Strength: Strict Press

Every 2:00 minutes, 6 Sets 

3 Sets x 5 Reps @ Light

1 Set x 3 Reps @ Light-Medium

1 Set x 3 Reps @ Medium

1 Set x 3 Reps @ Medium-Heavy

Conditioning

“Coogee”

12:00 minute AMRAP:

20 Wall Balls @ 4/3kg

10 Ring Row

5 DB Squat Snatches @ 15/10kg

Goal: Complete 5+ Rounds

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Thursday

Warm-Up

2 Sets, For Quality:

1:00 Cardio Choice

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

10 Barbell Goodmornings

5/5 Crossover Step-ups

Conditioning

“Misery”

40:00 minute EMOM

min 1: 10/8 Calorie Echo Bike

min 2: 15 KB Sumo Deadlift High Pull 12/10kg

min 3: 10/8 Push-Ups

min 4: 12 Box Step-Overs

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations