19 & 21/09/23 Legends

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

minute 4: 8 Lunges

"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

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

3 Sets, For Quality (12:00 minutes Cap)

1:30 Row (:45 sec easy, :30 sec mod, :15sec hard)

6 Inchworm Push-Ups

12 Plank Shoulder Taps

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 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch