For completion as warm-up:
2:00 run/row/bike/ski easy
+
3 rounds easy:
Half the rig toe walk
Half the rig heel walk
10 alternating toe touches from plank
8:00 to build to a challenging Turkish get-up single that you can do well on both sides
2:00 to put your kettlebell all the back under the DB rack
+
Every 5:00 for 4 sets:
20 wall balls
20 sit-ups w/med ball touching floor @ both ends of the movement
200m run w/med ball
*work should be completed in roughly 2:30 each round, cut reps a bit from the beginning if that’s not achievable
+
5:00-10:00 mobility work – coach-led
2 rounds for completion as warm-up:
45 single-unders
10 alternating toe touches from plank
15m walking lunges
15m bear crawl
Every 2:30 for 15:00 (6 sets):
4-5 back squats, 30X1
*build from light/moderate to heavy
+
3 rounds for time w/10:00 cap:
15 pull-ups
15 DB thrusters
+
5:00-10:00 coach-led mobility
3 sets as warm-up:
:10 passive hang from bar
:20 shoulder taps from plank on ground
:30 wall sit march (alternate lifting a foot off the ground while in a wall sit)
10:00 to build to a tough squat clean
+
5:00 rest
+
AMRAP in 15:00:
5 pull-ups
10 push-ups
15 air squats
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5-10 glute-ham sit-ups
10 GHD hip hip extensions
15m walking lunges
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
30m bear crawl or 20’ handstand walk (10’ out & 10’ back)
:60 row/bike/ski
30m tough Farmer’s walk
:60 row/bike/ski
+
5:00-10:00 mobility work – coach-led
