30/04 & 02/05/24 Legends

Tuesday

Warm-Up:

3 Rounds, For Quality

1:00 minute Rowing Form Work

10 Goblet Squat 12/10kg

5/5 Worlds Greatest Stretch

20 Plank Shoulder Taps

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

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Thursday

Warm-Up

8:00 minutes, For Quality

10 Down Dog Toe Taps

5 Ring Rows w/ Pause at Chest

5 Ring V-Outs

30 second Thoracic Extension Against the Wall

15 second Wall Supported Handstand Hold

Gymnastics Skills

Rope Climbs

"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 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold