3 & 5/10/23 Legends

Tuesday

Warm-Up

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

15m Bodyweight Walking Lunge

10 Air Squats

:15 second Ground L-Sit

Strength

Back Squat

Every 2:00 minutes, 5 Sets

2 Sets x 3 Reps @ light

2 Sets x 5 Reps @ moderate

1 Set x 20 reps @ moderate-heavy

"Tonkinese"

For Time

21-15-9

Knee raises/Leg raises

DB Thrusters

Burpees

Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes

Recovery / Mobility Protocol

2:00 minute Barbell Adductor Stretch

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch

Thursday

Warm-Up

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

Primer

Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.

Scaling:

Floor Press

Dumbbell Bench Press

Single Arm Half Kneeling Landmine Press

Strength

Bench Press

Take 10 minutes to Establish a 5RM

Conditioning

"Polka"

3 Sets, For Time

400/200m Run

16 Ring Row/Push Ups

10 Burpee Box over/ 20 Burpee Box Taps 20''

Rest 1:00 minute between sets

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretch

:30/:30 second Thread the Needle Stretch