24 & 26/06/25 Legends

Tuesday

Warm-Up Flow

General Prep:

3 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Ring Rows

Strength Test

Every 2:00 x 5 Sets

3 Reps for Max Load

Deadlift

Workout of the Day

"Trinity"

Every 3:00 x 5 Sets

30 Single Unders

15 Dumbbell Bench Press

8 Burpee + 8 Ring Rows

Dumbbells: 2 x 12.5/7.5kg

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up Flow

Mobility and Activation Work

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility:

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Movement Prep

3 Sets, Building Complexity and Loading

5 Ring Rows

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / Box Taps

5 Barbell Push Press

5 Barbell Back Squats

Strength

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Back Squat

Starting @ Lightweight for Both Lifts and Increasing to a 3 Rep Heavy for the Day

Stimulus: Absolute Strength Development and Test

Workout of the Day

"Walking on the Walls"

3 Ring Rows

12 Wall Balls 

16 Box Step-Ups/Box Taps

24 Wall Balls 

16 Box Step-Ups/Box Taps

12 Wall Balls

3 Ring Rows

Wall Ball: 4/3kg

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes

Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold