For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk a few minutes easy hanging hollow/arch practice For time w/a partner: 1500m row, non-rowing partner holds double KB front rack or med ball bear hug + For time w/a partner: 2 mile Assault/Echo
2 rounds as warm-up: 3 prisoner air Kang squats, 5050 :30 hollow rock 12 alternating toe touches from plank Every :60 for 15:00 (5 sets of each): 1st: 3 hang power cleans from above the knees 2nd: 6 L single-arm DB Z presses 3rd: 6 R single-arm DB Z presses + For time: 20 alternating
2 rounds easy: 5 air squats w/alternating single-arm reach overhead at bottom of each rep 10/side very light band external rotations 10/side very light band internal rotations :20 hollow rock Every 3:00 for 15:00 (5 sets): 3 back squats, 4010 + 12:00 @ moderate effort – emphasis on quality reps/movement @ steady pace, treat as
3 rounds as warm-up: 3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom 10 alternating toe touches from plank :20 relaxed hang from bar + 3-5 rounds easy: 1-3 deadlifts or Russian kettlebell swings, working up to RX or scaled weights 1-3 handstand push-ups or hand-release push-ups + 3:00 row or bike
Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 600m row 6 rounds of (6 toes-to-bar + 12 air squats) *trade off or split rows as desired, trade off full rounds of TTB/squats + optional abs/bis/tris of choice Post result to comments.