6 & 8/02/24 Legends

Tuesday

Warm-Up

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: :25/25 Second Side Plank Hold

Minute 3: 5 Russian Kettlebell Swings + 5 Hollow Rocks

Minute 4: 30-40 sec Plank hold

Strength

Deadlift

Every 6:00 minutes for 18:00 minutes, Complete

5 reps

3 reps

1 rep

Percentages:

Set 1: Light

Set 2: Moderate

Set 3: Moderate-Heavy

*weight based off movement/form

Conditioning

"Superchin"

15:00 minute EMOM

minute 1: 20 Alt V-Ups

minute 2: 7.5m Bear Crawl/ Cowboy Saddle walk

minute 3: 9 Deadlifts @ light-Moderate

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Thursday

Warm-Up

8:00 minutes, For Quality

:30 second Echo Bike

8/8m Lateral Shuffle 

5 Inchworm Push-Ups

10 Down Dog Alternating Toe Taps

10 Kettlebell Deadlifts

Conditioning

"The Wizard"

40:00 minute EMOM , Alternating Movements

minute 1: 10/8 Calories

minute 2: 15 American Kettlebell Swings 12/8kg

minute 3: 4 Shuttle Runs 8/8m

minute 4: 10/8 Push-Ups

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