2 rounds as warm-up: 15m bear crawl 10 ring rows 15m walking lunges 5 slow pvc passthroughs Every 2:30 for 15:00 (6 sets): 3 back squats, 22X1 – moderate/tough & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on + For total toes-to-bar reps: 2:00 of
Dynamic mobility work – coach-led AMRAP in 18:00 w/a partner: 6 pull-ups or 4 CTB pull-ups or 2 bar muscle-ups 10 alternating DB hang to overhead any way (hc&j or snatch) 14 calories – your choice row/bike/ski *partners trade off completed movements + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating toe touches from plank 5 scap pull-ups Every :90 for 18:00 (6 sets of each): 1st: 1 hang squat clean + 1 front squat (or 1 hang power clean + 2 front squats), build to a challenging but solid final
For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk 30:00 @ 65-75% effort – nice & steady: 3 wall walks or 15 feet handstand walk 60m moderate/tough Farmer’s walk 600m row OR .8 mile Assault/Echo Bike OR 500m ski erg 60 single-under
3 rounds as warm-up: 4 scap pull-ups 7 scap push-ups 5/side single-leg prisoner good mornings *all movement slow & controlled Build to a challenging bench press single in 15:00 + Every :60 for 10:00 (5 sets of each): 1st: 12 Russian kettlebell swings, tough unbroken 2nd: 12 sit-ups w/fingertips touching temples throughout + AMRAP quality