27 & 29/08/24 Legends

Tuesday

Warm-Up:

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

-A Skips + B-Skips

-1 and 1/4 Air Squats

-4 Alternating Step-Ups/ Box Taps

-out and back 7.5m Lateral Shuffle

"Corretto" (Partner Workout)

5 Rounds for Time

800m Run/Walk (Together)

50 Box Step up

50 Wall Balls

Wall Ball 4/3kg

Goal: 25:00-35:00

Time Cap: 40:00

Stimulus: Leg Endurance / Aerobic Capacity

RPE: 9/10

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Thursday

Warm-Up

For Quality

3 Sets (12 Total Intervals)

30 seconds @ Each Station

15 seconds Transition between

-Echo Bike

-Inchworm to Hollow Body

-Jump Rope Practice

-Curtsy Lunges

"Lungo"

30:00 EMOM

Minute 1: 12/9 Cal

Minute 2: -Max Wall Walks

Minute 3: 60/40 Single Unders

Minute 4: -Max Shuttle Runs

Minute 5: Rest

Score = Max Total Reps

1 Shuttle Run = 7.5m Out and Back

Goal: 4-8 Reps on Each of the Max Rep Movements

Stimulus: Mixed Modal Lactate Threshold Work

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