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Writer's pictureAaron Marcelino

30/07 & 02/08/24 Legends

Tuesday

Warm-Up:

3 Sets, for Quality

10/7 Calorie Echo Bike, Building to Pace


then....


"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


Thursday

Warm-Up


For Quality

2 Rounds

-

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

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