3 rounds as warm-up:
:30 bike
:30 rest
:30 burpees
:30 rest
*increase effort a bit each round
10:00 gymnastics practice – pick an upper pushing movement to pair w/rope climb footwork drills (you can climb today if already proficient, just remember to wear a tall sock to prevent rope burn)
+
For completion on a 10:00 running clock:
:60 L single-leg wall sit
:60 R single-leg wall sit
:60 L side plank
:60 R side plank
2:00 L Turkish get-ups
2:00 R Turkish get-ups
:60 L Farmer’s walk
:60 R Farmer’s walk
*goal is continuous holds/movements throughout, select loads to allow that to happen
+
Not for time:
400m sled drag outside
*if we have a large class, pair up with someone on the sled, go a little heavier, and trade off as desired throughout
5:00-10:00 mobility work – coach-led
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