16 & 18/04/24 Legends

Tuesday

Warm-Up:

3 Rounds

1:00 minute Row, Run, or Bike (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

— 

5 Sets 

10 second Wall Lean Sprint

Rest 20 seconds between sprint

Conditioning

"Hal"

4 Rounds For Time

300m Row

40 Single Unders

200m Run

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

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

1:00 Updog Pose

Thursday

Warm-Up:

2 Sets, For Quality

1:00 minute Cardio Choice

6 Inchworm to Hollow Body 

10 Hollow Rocks

10/10 Single Leg Crossbody RDL

10/10 Single Leg Glute Bridges

30 sec Glute Bridge Hold

Strength

Deadlift

Every 3:00 minutes, 5 Sets

Set 1: 3 Reps@ Moderate

Set 2: 2 Reps @ Moderate +

Set 3: 2 Reps @ Moderate-Heavy

Set 4: 1 Rep @ Heavy

Set 5: 1 Rep @ Heavy

"Malcolm"

For Time:

5-10-15-20

American Kettlebell Swings 10/8kg

Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5

American Kettlebell Swings 10/8kg

Abmat Sit-Ups

Time Domain: 7:00-11:00 minutes

Time Cap:12:00 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