Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 3 snatch-grip deadlifts, 31X1 2nd: 1-5 wall walks – should be completed in roughly :30 each round + Every 2:00 for 12:00 (3 sets of each): 1st: 5/side 1-arm kettlebell
A. Squat clean from block (bar around just above knees), build to a moderate single – no misses B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest + Every :60 for 5:00 (5 sets of each): 1st: max L-sit up to :30 2nd: 4-8 alternating pistols, 21X1 – pause in
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings) A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until
long, unplugged hike – enjoy the cold air!
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/a partner, split all work as desired w/only 1 partner working at a time: 150 row calories 120 wall balls 90 toes-to-bar + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result to comments.