2 sets as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead + 5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.) + 3 sets: 10:00 of [800m run + max rounds in remaining time of 5

3 sets as warm-up: 10 alternating hip internal rotation to tall split kneeling :30 table hold or supine plank 10:00 to build to a max distance shot/ball/odd object overhead toss (see demo vid) *ideally we would use a shot weighing 8, 12, or 16 lbs, but you’ll have to be creative, easiest sub is literally

3 rounds for completion as warm-up: 10m toe walk 10m heel walk 10m walking lunges 10m bear crawl 10m crab walk 10m duck walk :30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one… + 4-6 sets cyclical aerobic work of choice, outside if at all possible: 2:30 easy :90 rest

2 rounds easy as warm-up: 6 glute bridge to sit-up 12 alternating toe touches from plank 24 single-unders if you have a rope or 30 jumping jacks *slow & controlled for the 1st 2 + For time w/20:00 cap: 50 dual DB deadlifts, 50/35/hand 50 sit-ups 50 alternating box step-ups, 24/20 50 single-arm DB thrusters,

10:00 easy walk, bike, row, jog + 10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the