For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard
Every :60 for 12:00 (4 sets of each):
1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice
2nd: :30 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 double-under practice
*kipping & handstand practice can be skill- or rhythm-based or actual full reps – either way, avoid fatigue and missed reps
+
Every :60 for 16:00 (4 sets of each):
1st: 10 weighted hip extensions + :10 Sorensen hold @ top of last rep
2nd: 30m tough Farmer’s walk
3rd: :60 Assault Bike or row @ moderate/tough but sustainable effort
4th: rest
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
5/side 1-arm DB shoulder press
5/side DB crossbody deadlift, 3111
:20 hollow rock/hold
Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: :20-:40 plank on forearms – maintain hollow position, long neck, and packed scaps throughout
+
Death by burpee up to minute 15:
min 1: 1 burpee
min 2: 2 burpees
min 3: 3 burpees
…
min 14: 14 burpees
min 15: max burpees
*workout ends if you do not complete the allotted burpee reps within the minute
+
5:00-10:00 mobility work – coach-led
2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
:10 chin-over-bar hold
:10 passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground (a full squat clean counts as the first)
2nd: max strict pull-ups in :40
+
For reps:
5:00 wall balls
:60 rest
3:00 toes-to-bar
:60 rest
:60 double-unders
+
5:00-10:00 coach-led mobility work
