2:00 easy bike or row
2 sets of (8 alternating hip internal rotations + 8 alternating toe touches from plank)
2 sets of (4 walking lunges + 4 box step-ups + 1 wall walk)
2 sets of (2 single-arm DB overhead walking lunges + 2 DB box step-ups + 1 strict handstand push-up)
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For time w/10:00 cap:
200’ single DB overhead walking lunges (4 x 25m out & 25m back)
50 single DB box step-ups, 50/35 to 24/20
50 strict hanstand push-ups
200’ handstand walk
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 15:00 in teams of 2:
9 unbroken thrusters – your choice DBs or barbell
9 pull-ups
36 double-unders
*partners trade off completed movements
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3 rounds not for time:
20 med ball Russian twists
20 alternating DB curls

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2 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups

Every 3:00 for 12:00 (4 sets):
3-4 front squats, 20X1
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2 sets for times – all-out effort today:
400m row
10 burpees
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
10 burpeees
*rest roughly the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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20:00 @ 60-70% effort (nice & easy continuous movement!):
:30 hollow rock or :30 plank on ground or rings
15m unweighted walking lunges
15m bear crawl
500m row or 450m ski erg or 1000m bike erg or .6 mile Assault/Echo Bike
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 row/bike/ski easy
8 alternating Turkish get-ups w/windmill @ top
16 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 8 alternating front rack reverse lunges, bar starts on the ground
2nd: 5-10 strict pull-ups – band assist as needed to allow for at least 5 solid reps each round
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For time w/10:00 cap:
10-8-6-4-2 alternating DB rows from plank
4-8-12-16-20 DB squats w/DBs @ shoulders
*so 10 alternating rows, 4 squats, 8 alternating rows, 8 squats, 6/12, 4/16, 2/20
**same DBs for both movements, choose wisely
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 inchworms
30m/side 1-arm Farmer’s walk
5/side plank rotations
30m/side 1-arm Farmer’s walk
5 inchworms
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Every :60 for 15:00 (5 sets of each):
1st: 5 touch-and-go deadlifts, moderate & smooth
2nd: :15-:30 handstand hold or plank on ground
3rd: :30 row/bike/ski easy
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Every :60 for 15:00 (5 sets of each):
1st: 12 Russian kettlebell swings
2nd: 8 bar-facing burpees
3rd: :30 row/bike/ski hard
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5:00-10:00 coach-led mobility

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