Dynamic mobility work – coach-led AMRAP in 20:00 in teams of 2: 5 power cleans 10 bar-facing burpees 200m run *partners trade off completed movements + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: :10 passive hang from bar :20/side plank :20/side single-leg wall sit Every :90 for 15:00 (5 sets of each): 1st: 3 squat cleans – drop & reset each reps 2nd: 3-6 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed + AMRAP in 7:00: 7
5 rounds as warm-up: 3 strict pull-ups 6 push-ups 9 air squats 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 steady movement 30m/side tough 1-arm DB overhead carry 30m/side tough 1-arm DB Farmer’s walk :30 hollow hold or rock :60 row/bike/ski +
For completion as warm-up: 2:00 run/row/bike/ski easy 15m walk on toes 15m walk on heels + 3 rounds easy: 10 alternating toe touches from plank 30 double-unders or 60 single-unders 3 rounds for time w/15:00 cap: 400m run 21 Russian kettlebell swings 12 burpees *choose a KB that would allow for unbroken for at least
For completion as warm-up: 100 single-unders 30m walking lunges 30m bear crawl 20 alternating toe touches from plank – Every 2:30 for 15:00 (6 sets): 2 back squats, 40X1 *build from light/moderate to a final tough double + For time: 20 toes-to-bar 20 heavy goblet squats 40/30 calories – your choice row/ski/bike 20 heavy goblet