3 sets as warm-up: 5/side single-arm/single-leg DB crossbody Romanian deadlifts 5/side plank rotations *both movements slow & controlled Every :90 for 15:00 (5 sets of each): 1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support – same variation as last week 2nd: 1 halting snatch-grip deadlift, :03 pause just below the
3 rounds as warm-up: 15m bear crawl 15m walking lunges 10 tiny kip swings (hollow-to-arch) Every 3:00 for 15:00 (5 sets of each): 5 back squats, 20X1 + For time w/10:00 cap: 21 pull-ups or 7 bar muscle-ups 42 wall balls 15 pull-ups or 5 bar muscle-ups 30 wall balls 9 pull-ups or 3 bar
Dynamic mobility work – coach-led For time with a partner: 1600m run 10 rounds of [10 power cleans up to 135/85 + 20 perfect push-ups] 1600m run *partners trade off as desired with only 1 working at a time + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: :10-:20 passive hang from bar 5-10 perfect push-ups 10 air squats Every :90 for 15:00 (5 sets of each): 1st: 1 squat clean + 1 hang squat clean from below the knees + 1 hang squat clean from anywhere above the knees + 1 front squat 2nd: 3-6 strict supinated pull-ups
2 rounds as warm-up: 3 GHD back extensions, 3030 15m unweighted walking lunges :15/side star plank 15m unweighted walking lunges 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 niiiiiiiiiice & steady: 60m Farmer’s walk :45 plank on ground 300m jog – to