19 & 21/05/25 Legends

Tuesday

Warm-Up Flow

General Prep

2-3 Sets: For Quality

300/250m Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climber

8 Scapular Pull-Ups

8 Ring Rows

Deadlift Test

1RM

Workout of the Day

"Samsonite… I Was Way Off!"

Every 10:00 x 2 Sets

250/200m Row

8 Burpees

16 Russian Kettlebell Swings

8 Burpees

16 Russian Kettlebell Swings

8 Burpees

250/200m Row

Kettlebell: 8/6kg

Stimulus and Objectives: 

Goal: 5:00 - 6:30 / per set

Score = Average Time / Set

Stimulus: Lactate Endurance 

RPE: 9.5/10

Primary Objective: Consistent pacing across both sets

Secondary Objective: Finish with the second row on each set at a faster pace than the opening row.

Mobility

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

Thursday

Warm-Up Flow

General Warm-Up:

2 Sets: For Quality

1:00 Echo Bike

10 Bootstrap Squats

:30 Jump Rope

1 Inch Worm + :15 Plank Hold

Primer

Perform @ Working Pace

1-2 Sets

10/7 Calorie Echo Bike

8 Wall Balls

20 Single Unders

2 Inch Worms

Workout of the Day

"Mutt Cutts"

Every 3:00 x 10 Sets

9/7 Echo Bike

12 Wall Balls

45 Single Unders 

2 Walking Inch Worms 

Wall Ball: 4/3kg

Score = Average Time / Set

Stimulus and Objectives

Goal: Maintain 2:00–2:30 per round across all 10 sets

Stimulus: Muscular Endurance / Stamina Repeatability

RPE: 8–8.5/10

Primary Objective: Sustain round times under 2:30 while holding movement quality

Secondary Objective: Keep wall balls unbroken and wall walks steady throughout

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon