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30/04 & 02/05/24 Legends

Tuesday

Warm-Up:

3 Rounds, For Quality

10 Goblet Squat 12/10kg

5/5 Worlds Greatest Stretch

20 sec Strict Knee Raises (Controlled Slow Tempo)


Gymnastics Test

“Knee Raise/Leg Raise Stamina Test” 

10:00 minute EMOM

Unbroken Knee Raise/Leg Raise Test


Goal = 5-10 reps / set


"Underwater Discovery"


10:00 minute AMRAP

20/15 Calorie Row

10 Kettlebell Goblet Squat 12/10kg

20/15 Push-Ups


PRVN Recovery #2


Thursday

Warm-Up

8:00 minutes, For Quality

5 Ring Rows w/ Pause at Chest


Gymnastics Skills


"Starburst"


10 Rounds for Time

2 Rope Get Up

5/5m Lunge Walk

7/5 Ring Rows

15m KB Farmers Carry 12/10kg

Rest 1:00 minute after every 2 Rounds


Time Domain: 19:00-24:00 (Including rest time) 

Time Cap: 27 minutes


PRVN Recovery #7

1:00/1:00 Couch Stretch

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