22 & 24/08/23 Legends

22/08/23

Warm-Up

3 Sets, For Quality:

6 Inchworm Push-Ups

10/10 Box Step Up

10 Good Morning

10 Cossack Squats

10Bird Dogs

Strength: Back Squat

Take 15:00

5x5

METCON

"Triple Double"

6:00 AMRAP

10 Squats

10 Push-Ups

10 Ring Row

Rest 3:00 minutes

6:00 AMRAP

10 Lunges

10 Burpees

10 Crunches

Recovery

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

24/08/23

Warm-Up

7:00 AMRAP, For Quality

10 Shuttle run

5/5 World's Greatest Stretch

5 Inchworm

10 Cossack Squats

Skill Work

10x5 Banded Pull ups/ Strict Ring Row

METCON

"Starlight"

20:00 AMRAP

3 Pull ups

6 Squat Snatch 60/40kg

18 Wall Balls 9/6kg

*increase Pull ups by 2 reps each round

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose