26 & 28/09/23 Legends

Tuesday

Warm-Up

6:00 minutes, For Quality

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold

Strength

Take 8:00 minutes to Build to

Back Squat

1 x 20 reps

Suggested moderate weight

"The Influence"

Part A) 0:00-15:00 minutes

Complete For Time

500/300m Run

100m Single Arm Suitcase Walking Lunges 10/8kg

40/30 Calorie Echo Bike

40 Sit-Ups or Crunches

20 Goblet Squats 10/8kg

Time Cap: 15:00 minutes

Part B) @ 20:00 minute Mark

Complete For Time

500/300m Run

60 Air Squats

40 Sit-Ups or Crunches

20/14 Calorie Echo Bike

Time Cap: 12:00 minutes

Time Cap: 32:00 minutes

Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch

Thursday

Warm-Up

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 secondExtended Reverse Plank Bridge

Deadlift

Every 2:00 minutes, 10 Sets Alternating Stations

Station 1: Bench Press

Station 2: Deadlift

Bench Press

2 Reps @ Heavy

3 Reps @ Moderate

4 Reps @ Medium-Moderate

5 Reps @ Light-Moderate

6 Reps @ Light

Deadlift

6 Reps @ Light

5 reps @ Light-Moderate

4 Reps @ Medium-Moderate

3 Reps @ Moderate

2 Reps @ Heavy

"Future Sound"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings 10/8kg

Elevated Burpees

Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon