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23 & 25/04/24 Legends

Tuesday

Warm-Up:

2 Sets, For Quality

30 second Echo

30 second Row

30 second Lateral Shuffle

-15 second Transition between each movement


Conditioning


"Chrysaora Fuscescens"


40:00 minute EMOM, 8 Sets

minute 1: 10/8 Calorie Echo

minute 2: 8 Burpee Box Step Up/ 16 Box Taps

minute 3: 10/8 Calorie Row

minute 4: 15 Wall Balls 4/3kg

minute 5: 4 Shuttle Runs


Score = Rounds


You may take off a total of 5 rounds, which is 1 round per movement. if you require a break.


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:

3:00 minute Echo Bike or Rower

Into.. 

2 Sets, For Quality

10 Hip Thrust off Bench, Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)


Strength

Take 15:00 minutes to Establish

1RM Bench Press


Conditioning

"Aurelia Aurita"


15:00 minute AMRAP

5 Pike Push-Ups

10 Knee Raise/Leg Raise

15 Kettlebell Swings 10/8kg


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