26 & 28/11/24 Legends

Tuesday

Warm-Up

Part A)

8:00 minutes, For Quality

:30 second Row @ Moderate Pace

5/5 World's Greatest Stretch

8 Bootstrap Squats

10 Cossack Squats

Part B)

10 Empty Barbell Back Squats

5 Back Squats @ Light

3 Back Squats @ Light - moderate

3 Back Squats @ moderate

Strength

Every 3:00 x 4 Sets

3 Back Squat

Starting @ Light/moderate finishing on a heavy 3RM

"Bad Fish"

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

- Max Calorie Row

*Continue Until 60/48 Calories

Kettelbell: 12/8kg

Dumbbell: 10/7.5kg

Wall Balls: 4/3kg

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretc

Thursday

Warm-Up

200m Run

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Weightlifting

8:00 EMOM

3 Bench Press + 3 Ring Rows

Perform @ Light weight

"Saw Red"

20:00 AMRAP

200m Run

10 Lunges

15 Leg Raises

Score = Total Reps

Each Run = 10 Reps

Stimulus: Midline Stability and Stamina

RPE: 8/10

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