Dynamic mobility – coach lead For time: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run *runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15 **we will have plenty of options for
Dynamic mobility work – coach-led For time/loads with a partner: 800m single-arm Farmer’s walk 160 calories – you choice rower/bike/ski 800m single-arm DB overhead carry *heavy loading on carries, partners trade off as desired with only 1 working at a time + abs/bis/tris of choice Post result to comments.
For completion as warm-up: 2 sets: :10 passive hang from bar :20 plank on ground :30 wall sit + 2 sets: 5 pull-ups 10 push-ups 15 air squats Every :90 for 15:00 (5 sets of each): 1st: 2 squat cleans + 2 front squats 2nd: 2-4 strict supinated pull-ups – add load or use band
2 rounds as warm-up: 5 GHD back extensions 30m unweighted walking lunges 5/side plank rotations 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 niiiiiice & steady: 30m Farmer’s walk :30 plank on ground 300m row :30 hollow rock or hollow hold +
3 rounds easy: :15/side plank 5 goblet squats, 30X0 10 steps walk on toes 10 steps walk on heels Every 5:00 for 3 sets: 200m run 8 toes-to-bar 16 air squats 8 toes-to-bar 16 air squats *work should be completed in 2:00-3:00 each round @ near-all-out effort, cut toes-to-bar reps from the beginning if that’s