3 rounds easy as warm-up: 5 glute bridge sit-ups (just like it sounds, do a glute bridge followed by a sit-up) 10 alternating toe touches from plank 30 single-unders if you have a rope or 30 jumping jacks + Every :90 for 15:00 (5 sets of each): 1st: 10 goblet/front/dual DB squats, 2020 – slow!
10:00 easy walk, bike, row, jog + 3-5 rounds @ easy effort :60 double-under practice 1-2 handstand hold/walk progressions :60 snatch/clean/jerk tech work w/bar/pvc/broom 1-2 handstand hold/walk handstand progressions (can be the same as or different from the prior movements, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall,
2 rounds as warm-up: 5-10 scap push-ups 5/side single-leg prisoner good mornings :30 hollow hold + 3-4 sets: 5-10/side suitcase deadlifts, 3011 :30 rest 5-10/leg reverse lunges, controlled and loaded in any fashion :30 rest + 3-4 sets: 5-10 shoulder press, dips, or handstand push-ups if already proficient – any press other than horizontal (like
3 rounds as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead :30 arrested superman AMRAP in 20:00: 5 pull-ups 10 push-ups 15 air squats + For time: 800-1600m run immediately following completion of 20:00 *sub any upper body rowing movement if no pull-up bar access: – Australian CTB pull-ups
3 sets as warm-up: 5 scap pull-ups or :30 supine plank 5 prisoner Kang squats 1 wall walk 5 sets: 3 moderate clean-grip deadlifts, 41X1 2:00 rest *if no barbell, sub 10 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top);