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Writer's pictureAaron Marcelino

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


Thursday

Warm-Up

2:00 minutes Echo Bike


into..


Mobility Drills

30/30 second Couch Stretch


Into..


Stability + Activation

2 Sets, For Quality


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


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