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28 & 30/11/23 Legends

28/11/23

Warm-Up

8 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 4: 10 Air Squats + 10 Alternating Step-Ups/Box taps


Strength

Pause Back Squat + Back Squat

Every 2:30 minutes, 6 Sets, Complete the following:

Set 1: 1+3

Set 2: 1+2

Set 3: 1+1

Set 4: 1+3

Set 5: 1+2

Set 6: 1+1


*pause is 2 sec


(light weight increase if good form)


DB Front squat for those not confident with a barbell

Conditioning

"Black Demon"

12:00 AMRAP

1-2-3-4-5-6.. Burpee Box Step up

2-4-6-8-10-12 Dual Db Front squat

10-20-30-40-50-60 Single Unders


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


30/11/23

Warm-Up

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

7/5 Calorie Bike/Row or :40 sec Shuttle Run

10 Good Mornings

*In remaining time, accumulate


Conditioning

"Open Water"

Every 6:00, 6 Sets, Alternating Stations

Station 1:

300m Run

30 American KBS 10/8kg

20/15 Calorie Echo Bike


Station 2:

300m Run

15 Deadlifts Light weight

20/15 Calorie Row


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


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