19 & 21/09/23 Legends
- Aaron Marcelino
- Sep 16, 2023
- 1 min read
Tuesday
Warm-Up
12:00 minute EMOM, Alternating Each Minute
minute: :30 second Bike
minute: :15 second Pogo Jumps + Max Plank Hold
minute: :30 second Wall Sit
"Ragdoll"
Complete the following:
Every 6:00 minutes, 3 Sets:
20 Sit-Ups
400m/300m Run
14/8 Calorie Echo or 17/12 Calorie Assault Bike
Rest 2:00 minutes
Every 4:00 minutes, 3 Sets:
10 Sit Ups
200m/100m Run
7/4 Cal Echo or 9/6 Calorie Assault Bike
Recovery / Mobility Protocol
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
3 Sets, For Quality (12:00 minutes Cap)
1:30 Row (:45 sec easy, :30 sec mod, :15sec hard)
6 Inchworm Push-Ups
12 Glute bridge Raise
:25 second Plank hold
"Siamese"
In Teams of 2, For Time:
100 Ring Row
100 Calorie Row
100 Plate Overhead Walking Lunges 5/2.5kg
Starting at 0:00 and Every 2:00 minutes complete 5 Synchro Ground to Overhead with plate
Goal: 24:00-30:00 minutes
Time Cap: 35:00 minutes
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch

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