18&20/06/24 Legends

Tuesday

Warm-Up:

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

3 Sets, For Quality

5 Up Downs

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

Press Progression

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ Light weight

or

4 Dual DB Strict Press + 4 Dual DB Push Press

@ Light weight

“Long Bay"

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 7.5/5kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up

2:00 Cardio Choice

-

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Cossack Squats

5 Squat Jumps

Weightlifting

Power Clean Complex

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

@lightweight

or

1 Dual DB Hang Power Clean + 1 Dual DB Power Clean

@ DB 10/7.5kg

"Silverwater"

8:00 AMRAP

3-6-9-12...

Power Cleans 20/15kg or 2DB 10/7.5kg

Box Dips

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold