20&22/02/24 Legends

Tuesday

Warm-Up

8:00 minutes, For Quality

40 seconds Cardio Choice

10 Alternating Samson Lunge

8/8 Suitcase Kettlebell Deadlifts

20/20 second Single Leg Glute Bridge Hold

Conditioning

"Kirby"

Every 10:00 minutes, 4 Sets

30/20 Calorie Echo Bike

20 Lunges

300/200m Ski or Row

100m Dual Kettlebell Farmers Carry 10/8kg

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

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

2 Rounds 

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

15m/side DB OH Carry

10/side SL Glute Bridge

8/side Quadruped Thoracic Rotations 

5 x (2 Push-Up + 4 Mountain climber lunges)(Elevated if required)

Strength Superset

15:00 minute EMOM, Alternating Movements

minute 1: Deadlift

minute 2: Push Press

minute 3: Rest

Deadlift

1 x 5 @ Light

1 x 4 @ Light-Moderate

1 x 3 @ Moderate

1 x 2 @ Moderate-Heavy

1 x 1 @ Heavy

Push Press

1 x 5 @ Light

1 x 4 @ Light-Moderate

1 x 3 @ Moderate

1 x 2 @ Moderate-Heavy

1 x 1 @ Heavy

Conditioning

“Kamek”

10:00 minute AMRAP

8 Pike Push-Ups

14 Alternating Dumbbell Snatches 10/7.5kg

16/12 Calorie Row

Objective: Complete 4+ Rounds

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold