27 & 29/02/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

30 seconds Jump Rope Practice

8/8m Lateral Band Walk

8/8m Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

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

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Thursday

Warm-Up

3 Sets, For Quality

6/6 Kettlebell Windmill

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

12 Kettlebell Goblet Good Mornings

: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

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose