Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 1-2 wall walks) Every :90 for 12:00 (4 sets of each): 1st: 5 back squats, 30X1 2nd: 5/side 1-arm bent-over DB row + AMRAP in 12:00: 400m run max in remaining time
For completion as warm-up: 500m row easy 30m unweighted walking lunges w/reach overhead and twist :30 passive hang from bar 10 empty barbell overhead shrugs w/pause @ top 10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led + Not for time: 400m 1-arm Farmer’s walk, heavy – switch side as needed,
3 rounds as warm-up: 5/side bottoms up KB press 10 light DB death march steps 10/side single-leg glute bridges, 10X1 15:00 to build to a moderate clean & jerk + 5 rounds for time: 200m run 6 ground-to-overhead, up to 135/85 + 5:00-10:00 coach-led mobility work Post results to comments.
3 rounds as warm-up: 5m penguin walk (on heels, toes up) 5m inchworm 5m duck walk :05 chin-over-bar hold :05 hold w/elbows @ 90 degrees :05 dead hang + Every 2:30 for 4 sets: 5-6 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held physically touching
3 sets as warm-up: 3 slow inchworms 6 light DB upright rows (both arms this week) 18 alternating hip hinges Every :90 for 15:00 (5 sets of each): 1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build to moderate/tough loads 2nd: :15/side star plank + 3 rounds for even reps: 4:00