16 & 18/09/25 Legends

Tuesday

Warm-Up Flow

Mobility + Activation

100m Run

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:30/:30 Band-Assisted Lat Stretch

General + Specific Prep

8 Ring Kip Swings

8 Strict Laying Leg Raises

8 V-Ups

16 Box/Plate Step-Overs (Unweighted)/Box Taps

Optional Primer:

200m Run

6 Lying Leg Raises

6 Box/Plate Step-Overs/Box Taps

Conditioning

"Raspberry Beret"

4 Rounds

200m Run

20 Lying Leg Raises

20 Box/Plate Step-Overs

Score: Time

Time Cap: 32:00

Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing

RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Thursday

Warm-Up Flow

Mobility Prep and Activation

1:00 Bike

:30/:30 Active Pigeon Stretch

:30 Extended Plank Reverse Bridge

:30/:30 Single Leg Glute Bridge Hold

General Prep

2 Sets: For Quality

6/4 Calorie Echo Bike

8/8 Single Leg Romaning Deadlift

12 Alternating Single Arm Kettlebell Swings

6 Inchworm to Hollow

6 Pike Push-Ups

Specific Barbell Prep and Build

On Both Deadlifts and Push Press

5 Reps @ Light to moderate load

3 Reps @ Light to moderate

3 Reps @ Moderate

3 Reps @ Moderate

Strength

15:00 EMOM

Minute 1: Push Press @ Light/Moderate weight

Minute 2: Deadlift @light/Moderate weight

Minute 3: Rest

Conditioning

"Little Red Corvette"

Every 3:00 x 3 Sets

15 KB Deadlifts

8/6 Calorie Echo Bike

KB: 16/12kg

Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance

RPE: 9/10

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch