19 & 21/03/24 Legends

Tuesday

Hot Start Warm-Up

12:00 minute EMOM

Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski ) 

Minute 2:  5 Inchworm Push-Ups

Minute 3: 10 Ring Rows

Minute 4: 5 Burpees

Conditioning

"The Hitman's Bodyguard"

30:00 minute AMRAP, With a Partner

10 Ring Row

15 Push-Ups 

20 Sit-Ups

Ideally this is done by alternating Full rounds with partner

Score = Rounds + Reps

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: (10:00 minutes)

3 Sets, For Quality

5 Inchworm to Hollow

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees

6-8 Ring Rows

Strength

Deadlift 

Every 3:00 minutes, 5 Sets

Set 1: 5 Reps @ Light

Set 2: 4 Reps @ Light-Moderate

Set 3: 4 Reps @ Moderate

Set 4: 3 Reps @ Moderate-Heavy

Set 5: 3 Reps @ Heavy

Rest as needed between sets

Conditioning

"Spirited”

50 Burpee for Time

EMOM, starting at 0:00, 

Perform 10 American Kettlebell Swings 12/8kg

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose