28 & 30/05/24 Legends

Tuesday

Warm-Up:

3 Sets, For Quality

200m Run

*Core Exercise

5/5 Windmill

15/15m Bottoms Up Kettlebell Waiters Walk

*Core Exercise

Round 1: 10 Hollow Rocks + 10 Arch Rocks

Round 2: 20 Alternating V-Ups

Round 3: 10 Bar Kip Swings + 10 Strict Knee Raise

"Brown"

30:00 minute AMRAP

5-10-15-20-25.... Knee Raise/Leg Raise

30m Single Arm Overhead KB Carry (Right)

200m Run

30m Single Arm Overhead KB Carry (Left)

200m Run

Load: 12/10kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

Warm-Up

2:00 minutes Echo Bike

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

10 Barbell Cossack Cossacks

Strength

Deadlift (Heavy Session)

Every 3:00 minutes, 5 Sets

6 Reps @ 70%

6 Reps @ 70%

4 Reps @ 75%

4 Reps @ 75%+

4 Reps @ 80%

Sprint Conditioning

"Polar"

22/18 Calorie Echo Bike

15 Burpees

270 Single Unders

15 Burpees

22/18 Calorie Echo Bike

Goal: Sub 7 minutes

Time Domain 6-9 minutes

Time Cap: 10 minutes

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