30/09 & 02/10/25 Legends

Tuesday

Warm-Up Flow

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

10 Alternating Single Arm Kettlebell Swings

Barbell Primer:

10 Empty Barbell Push Press

5 Push Press @ Empty

3 Push Press @ Light

3 Push Press @ Light +

Get Working Loads on the Bar

Strength

Push Press

Every 2:30 minutes x 4 Sets

Set 1: 5 Reps @ Light

Set 2: 3 Reps @ Light-Moderate

Set 3: 3 Reps @ Moderate

Set 4: Max Reps @ Light-Moderate

Conditioning

“Eye of the Tiger”

15:00 AMRAP

5 Ring Rows

10 Elevated Push-Ups

15 Russian Kettlebell Swings

Kettlebell: 8/6kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 8–11 Rounds

Score: Rounds + Reps

Stimulus: Muscular Endurance / Upper Body Density

RPE: 8.5/10

Primary Objective: Complete all movements unbroken throughout the workout.

Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Thursday

Warm-Up Flow

General Warm-Up

2 Sets, For Quality

200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30 Easy / :20 Moderate / :10 Hard)

Row Skill Work

2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

Conditioning

“Breakage”

4 Sets, Each for Max Distance

6:00 AMRAP

300m Run

- Max Meter Row in Remaining Time

Rest 3:00 between sets

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 500m+ (M) / 450m+ (F) on the Row Per Set

Total Goal: 2000m (M) / 1800m (F) or more

Score: Total Row Meters Accumulated Across All 4 Sets

RPE: 9/10

Stimulus: Suprathreshold Aerobic Conditioning / Sustainable Effort

Primary Objective: Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.

Secondary Objective: Stay consistent across all 4 intervals and aim to slightly increased meters on each set

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch