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27 & 29/02/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

30 seconds Jump Rope Practice


Tabata

Every 4:00 minutes, 2 Sets 

1-Cal Bike

2-Cal Row

*1min rest between rounds


Conditioning

“Trixie”


16:00 EMOM 

Minute 1: 10 Front Rack Reverse Lunges, For Load 

Minute 2: 15 Sit-ups 

Minute 3: 30 Singles Unders

Minute 4: Rest 


Front Rack Reverse Lunges are from the Rack or with KB

Suggested Starting Load @ 20/10kg orKB 10/8


PRVN Recovery #9


Thursday

Warm-Up

3 Sets, For Quality

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

:20/:20 second Side Plank


Strength

Every 3:00 minutes, 5 Sets 

5 Bench Press

Start @ Light and increase to a 5 heavy Reps


Conditioning

"Big McIntosh"


For Time

15-12-9

Pike Push-Ups

Deadlift 40/30kg


Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes


PRVN Recovery #3


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