20 & 22/08/24 Legends

Tuesday

Warm-Up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

"The Three Lions"

For Time:

10 Rounds

12 Burpee

9 Goblet Squat

6 Ring Row

200m Run

KB: 16/10kg

Goal: 20:00-30:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Thursday

Warm-Up

2 Sets, For Completion

:30 sec Extended Reverse Plank Bridge

:30 sec Elevated Prayer Stretch

--

3 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:15 sec Passive Hang + :15 sec Active Hang

5 Strict Knee Raises

"Les Bleus"

Every 5:00 x 5 Sets

2 "Wall Walk Complex"

8 Strict Toe to Bar

15 second Tuck L-Hang

8 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk/Wall Get Up + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

Stimulus: Gymnastics Development

RPE: 6/10

Core Finisher

8:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

second Hollow Hold

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