18 & 20/11/25 Legends

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Weightlifting

Deadlift

Every minute on the minute, 5 Sets

2 Reps

Every minute on the minute, 4 Sets

2 Reps +5%

Every minute on the minute, 3 Sets

1 Rep +5%

“Maverick”

7:00 AMRAP

7 Deadlifts

7 Squat Step over bar

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Thursday

Warm-Up: 8:00 minutes to complete

2 Rounds, for Quality

:40 second Row + : 40 second Run or Shuttle Run

:15 second Dead-Hang on Ring+ :15 Active Hang on ring

10 Alternating Cossack Squats

5/5 Pendulum Lunges

Gymnastics Skill / Strength

10:00 minute EMOM, Alternate each minute:

min 1: 2 Rope get ups

min 2: 2 Strict Pull-Ups (band) or 6 Strict Pull-ups

"Burnt"

Every 9:00 minutes, 3 Sets

400/300m Row

300m Run

20 Ring Row

30m Dual Dumbbell Suitcase Walking Lunges (Medium weight)

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

1:00Updog Pose