23 & 25/04/24 Legends

Tuesday

Warm-Up:

2 Sets, For Quality

30 second Echo

30 second Deep Lunge Mountain Climbers

30 second Row

30 Bootstrap Squat

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.

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:

3:00 minute Echo Bike or Rower

Into.. 

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

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

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch