2:00 easy bike/row/ski/run 3 sets of (5 slow air Kang squats + 10 alternating toe touches from plank) + Every :60 for 15:00 (5 sets of each): 1st: 3-6 L standing DB push presses, 21X1 2nd: 3-6 R standing DB push presses, 21X1 3rd: 3-4 clean-grip deadlifts, 21X1 + Every :60 for 10:00 (10 sets):
Dynamic mobility work – coach-led AMRAP in 20:00 in teams of 2: 20 pull-ups 30 wall balls 400m run *split all work as desired in any fashion w/mandatory tag at every switch + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: :10 passive hang from bar :10/side star plank :30 wall sit Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 1 hang squat clean + 1 front squat 2nd: :30 handstand hold or plank on rings + AMRAP in 10:00: 5 DB burpee deadlifts 25 double-unders +
3 rounds as warm-up: 5 strict pull-ups 10 push-ups 15 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 bear crawl or 5-15m handstand walk 30m heavy Farmer’s walk 3 slow & controlled wall walks 300m row or
For completion as warm-up: 2:00 run/row/bike/ski easy + 2 rounds easy: 8 alternating toe touches from plank 16 prisoner step-ups Every :60 for 16:00 (4 sets of each): 1st: 15m L 1-arm DB overhead walking lunges 2nd: 15m R 1-arm DB overhead walking lunges 3rd: 10-15 Australian CTB pull-ups or ring rows w/short pause @