2 rounds as warm-up: 10m toe walk 10m heel walk 10m forward walking lunges 10m backward walking lunges 10m forward bear crawl 10m backward bear crawl 10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them + 20:00 nice & steady: 6 strict(-ish) toes-to-bar or 1-3
3 rounds easy: :20/side plank :20 passive hang from bar 10 alternating reverse lunges For time: 30m DB walking lunges 30/20 calories – your choice row/ski/bike 30m DB walking lunges + 5 sets not for time: 10 strict pull-ups – these do not need to be unbroken, but band assist as needed to ensure you
3 sets as warm-up: 20 single-unders 10 alternating DB snatches 5/side plank rotations Every 2:30 for 15:00 (6 sets): 1 snatch pull 2 power snatches + 10:00 @ 85% effort – sustainable pace w/emphasis on efficient & perfect movements: 10 push-ups or handstand push-ups 20 Russian kettlebell swings 40 double-unders + 5:00-10:00 coach-led mobility Post
2 rounds as warm-up: 15m bear crawl 10 tiny kip swings (hollow-to-arch) 15m walking lunges 10 tiny kip swings (hollow-to-arch) Every 3:00 for 15:00 (5 sets): 3 back squats, 20X1 + 3 rounds for time w/10:00 cap: 30 wall balls 15 pull-ups + 5:00-10:00 coach-led mobility Post results to comments.
Dynamic mobility work – coach-led For time with a partner: 800m run – partner 1 only 80 ground-to-overhead – partners trade off as desired throughout w/mandatory tag @ every switch 800m run – partner 2 only + optional abs/bis/tris of choice Post result to comments.