30/07 & 02/08/24 Legends

Tuesday

Warm-Up:

3 Sets, for Quality

10/7 Calorie Echo Bike, Building to Pace

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

:30 Extended Reverse Plank Bridge

then....

:60/:60 Shoulder Cars

"Never Retreat, Never Surrender"

For Reps:

4 Sets

4:00 On/2:00 Off

6 Pike Push Ups

8 Sumo Deadlift High Pull

10/7 Echo Bike

*Pick up where you left off each interval.

Barbell: 25/15kg

DB: 10/7.5kg

Goal: 10+ Rounds

Score = Total Rounds + Reps

RPE: 7/10

PRVN Reset

4 Sets, For Quality

:30 Wrist Flexor Extensions, Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls, Palms Up

10/10 Dumbbell Side Lying External Rotations

Thursday

Warm-Up

For Quality

2 Rounds

30 second Elevated Prayer Stretch

30 second Extended Reverse Plank Bridge

-

3 Rounds

30 seconds Jump Rope

10/10 Single Arm Dumbbell Deadlift

6 Inchworm Push-Ups

20-30 second Wall Supported Handstand Hold/Pike Hold

Push Press

Every 2:00 x 4 Sets

4 Reps @ moderate-Heavy

*can use 2DB if not confident with Barbell

"This is Madness"

Every 3:00 x 4 Sets

4 Wall Walk

12 Alternating Dumbbell Snatch

50 Single Unders

Dumbbell: 10/7.5kg

RPE: 8/10

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose