4 sets as warm-up: 1/side Turkish get-up + windmill, 3011 10 band pull-aparts Every :90 for 15:00 (5 sets of each): 1st: 8 steps double DB or KB front rack walking lunges 2nd: 8 alternating DB rows from plank *these do not have to be the same loads + AMRAP in 12:00: 12 wall balls
Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner, trade off completed movements: 12 burpees w/jump onto 45 bumper plate 12 tough KB goblet squats 48 double-unders + optional 3 sets not for time: 15 moderate band pull-aparts 15 moderate band pressdowns 10 unweighted hip extensions or light reverse hypers Post result to comments.
3 sets easy of (15-30 single- or double-unders + 5 Russian kettlebell swings + 5 goblet squats) Every :90 for 15:00 (5 sets of each): 1st: 2 back squats, 20X1 – start light and build to a challenging final set 2nd: 3-6 supinated strict pull-ups (add weight or use band assistance to make 3-6 challenging)
4 sets as warm-up: :15 row increasing effort each set :15 rest 5 fast burpees :60-:90 rest 10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks + 10:00 @ 60-70% effort – very easy, focus on
As warm-up: 10m walk on ball of foot 10m walk on heel of foot 15m bear crawl 15m crab walk 20 alternating crossbody toe-touches from plank 3 rounds of [5 single kettlebell deadlifts + 5 kettlebell swings + 5 push-ups] 5 rounds for time w/10:00 cap: 12 deadlifts, light/moderate load up to 135/85 9 hang