Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time: 10 wall walks or 50 handstand push-ups (or any combo, 1 wall walk = 5 handstand push-ups) 100 double-unders 50 heavy Russian kettlebell swings 100 double-unders + optional 3 sets not for time: 20
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (5/side single-arm DB upright row + :10-:30 handstand hold + 10 alternating reverse goblet lunges) Every :90 for 15:00 (5 sets of each): 1st: 4 front squats, 40X1 2nd: 4-6/side 3-point DB rows, 20X1 + For total reps: 5:00 strict pull-ups
For completion as warm-up: 500m row easy 30 air squats :05-:10/side 1-arm hang from ring or bar 15 scap push-ups 500m row moderate 10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led + 4 sets: 30m DB/KB Farmer’s walk, as heavy as possible w/no breaks 30m bear crawl *rest as needed
3 rounds as warm-up: 5 v-ups 5m forward crab walk 5m backward crab walk :05 chin-over-bar hold :05 dead hang from bar Every 6:00 for 30:00 (5 sets): max (-1) unbroken toes-to-bar 500m row 10 reverse lunges w/heavy DB @ shoulders + 5:00-10:00 coach-led mobility work Post results to comments.
3 sets as warm-up: 5 inchworms 5 light DB Cuban presses :15 hollow hold Every :60 for 10:00 (5 sets of each): 1st: 3 power clean singles, moderate loads 2nd: :30 max perfect push-ups w/slight pause @ top + 3 sets for increasing reps – goal is to complete more work each set, be conservative