3 rounds as warm-up:
:30 relaxed hang from bar
6 alternating forward lunges
3 pvc overhead squats w/:03 pause in the hole
6 alternating reverse lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 2 alternating reverse lunges + 1 front squat
2nd: :60 strict supinated pull-up accumulation – only band-assist if you have 0 strict pull-ups
+
For time w/10:00 cap:
50 alternating box step-ups holding med ball in any fashion (can sub 50 alternating reverse lunges for larger classes)
150 double-unders
50 wall balls
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
15m slow bear crawl
10 Russian kettlebell swings
5 pvc or light band overhead squats
Every :90 for 15:00 (5 sets of each):
1st: 1 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-4/side 1-arm DB push presses w/:01 pause overhead
+
3 rounds for total reps:
3:00 of (500/4500m row + max burpees in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led
Every :60 for 10:00 (10 sets):
3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed of the concentric)
+
AMRAP in 6:00
1 DB squats or KB goblet squat, tough
1 toes-to-bar
2 DB squats
2 toes-to-bar
3 DB squats
3 toes-to-bar
And so on, add 1 rep each round…
+
Every :60 for 10:00 (5 sets of each):
1st: 3-5 L 3-point DB rows, 20X1
2nd: 3-5 R 3-point DB rows, 20X1
+
5:00-10:00 coach-led mobility
