21 & 23/05/24 Legends

Tuesday

Warm-Up

200m Run

Mobility

40 second Arm Circles

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

2 Sets, For Quality

10/10m A-Skips + B-Skips

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

"La Scapigliata”

3 Sets, For Time

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total

Time Cap: 40 minutes

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

Thursday

Warm-Up:

Mobility

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

General Prep

3 Sets, For Quality

5/5 Single Arm Kettlebell Strict Press

10 sec Wall Facing Handstand Hold

5 Strict Knee to Chest

10 Box Step-Ups

Strength

8:00 minute EMOM

5 Strict Press @ 00x0 Tempo

@ Light weight

Conditioning

"The Last Supper"

6 Rounds for Max Reps

1:00 AMRAP / 1:00 Rest

10 Knee Raises/Leg Raises

Max Burpee Box step Overs

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