21 & 23/05/24 Legends
- Aaron Marcelino
- May 18, 2024
- 1 min read
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 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
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
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

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