17 & 19/09/24 Legends

Tuesday

Warm-Up

400m Group Run

--

2 Sets, For Quality

30 second Tempo Air Squat (30x1)

5-10 Box Dips

5-10 Push-Ups

5-7 Strict Ring Row

Gymnastics Skill Progression

Pull-Up Progression

"Circle of Life"

Masters 55+:

For Reps:

20:00 AMRAP

16 Wall Balls

8 Feet Elevated Ring Rows

8 Push-Ups

200m Run

Wallball: 6/4kg

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

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

4 Sets, Through

:20 seconds on, :10 seconds off

- Walking Inchworm to Hollow Body

- Hollow Rocks

- Wall Walk to Handstand Hold

- Scapular Pull-Ups

Gymnastic Skills and Progressions

Handstand Walk Skill Development

"Hakuna Matata"

For Time:

Every 8:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups/Ring Rows

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups/Ring Rows

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

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