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21 & 23/05/24 Legends

Tuesday

Warm-Up

200m Run


Mobility

40 second Arm Circles


Specific Warm-Up

2 Sets, For Quality

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


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


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