31/10 & 02/11/23 Legends

Tuesday

Warm-Up

2-3 Sets, For Quality

6 Shuttle Runs 7.5m/7.5m

1 Wall Walk / Wall Step up

10 second Nose to Wall Handstand Hold / Normal Hold

10 Ring Row

Gymnastics Muscular Stamina Test

Max Unbroken Ring Row Test

Gymnastics Skills and Drills

Wall Walk Practice

"I'll Never Stop"

5 Sets, For Max Distance

2:30 AMRAP

7/5 Pike Push-Ups

200m Run

10 Knee Raises / Leg raises

Max Distance Lunge walk

Rest 1:15 between sets

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Thursday

Warm-Up

3 Sets, For Quality

6 Inchworm Push-Ups

10 Prone Swimmers

:15 second Passive Hang + :15 Active Hang

5/5Single Arm Ring Row(2020 Tempo)

Gymnastics Test

Max Banded Strict Banded Pull-Ups @ 2'' Band

L1:

Max Ring Rows @ Body Parallel

Gymnastics Progression

Rope Climb Skill Work

"Here We Go Again"

20:00 minute EMOM

min 1: 12 Dual DB Bench Press

min 2: 3/2 Rope Climb Get up

min 3: 25 Single Unders

min 4: 15m Farmers Carry, 12/10

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose