3 sets as warm-up: 10 prisoner air squats 10 Russian kettlebell swings 1-2 wall walks or 10-20’ handstand walk Every :90 for 15:00 (5 sets of each): 1st: 3 clean-grip deadlifts, 31X1 – moderate w/perfect positions throughout 2nd: 3-6 strict handstand push-ups or 6 DB Z presses, both @ 31X1 tempo + 3 sets for
For completion as warm-up: :30 bent hollow hold 30m bear crawl 30m reverse lunges w/single light DB overhead (switch arms as desired) :30 bent hollow rock Every 2:00 for 10:00 (5 sets): 10 back squats @ 55% of max – same load as last week, extra set and tighter intervals + For time: 400m run
Dynamic mobility work – coach-led 4 rounds for time w/a partner w/24:00 cap: 40 burpees 40 Russian kettlebell swings 400m run together *burpees & swings can be split as desired with only 1 partner working at a time + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: 5 scap pull-ups 7 scap push-ups 9 prisoner air squats Every :90 for 15:00 (5 sets of each): 1st: 2 1 & 1/4 front squats, light but controlled throughout w/emphasis on excellent bottom positions (full depth, solid front rack, etc.) 2nd: 30 double-unders or :30 double-under practice + 7 rounds for
For completion as warm-up: 15m toe walk 15m heel walk 30m walking lunges 30m bear crawl 30:00 @ eeeaaaasily sustainable effort: 600m row 60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry 60 single-unders 3 small kip swings 3 medium kip swings 3 big kip swings 3 slow