2 rounds as warm-up:
10 alternating hip internal rotations
10 alternating plank marches
10 hollow rocks (1 = forward & back)
*slow & controlled for all 3
+
3 sets:
10/side single-leg box step-downs, 4011 from low box/step
:30-:60 rest
10-15/side single-arm bent-over rows, 20X1
:30-:60 rest
+
3 sets:
10/side single-leg Romanian deadlifts, 4010
:30-:60 rest
10-15/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 40X1
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: slow tempo again with a few movement & tempo changes… can load the boxx step-downs if desired, but emphasis must be on the working leg doing ALL of the work, adjust box height to allow for that… if you just have a barbell then make the upper body work bilateral…

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.)
+
AMRAP in 20:00:
5 pull-ups
10 push-ups
15 air squats
+
For time:
1600m run
+
easy walk cool-down

notes: wear a vest if you have one, sub any upper pulling movement for the pull-ups… run begins immediately at the conclusion of the 20:00 AMRAP

2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold

10:00 standing triple jump practice – super awkward if you haven’t done these before…
+
3 sets:
20-30 unbroken Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or box jumps
30 sit-ups w/fingertips touching temples throughout
2:00-3:00 rest
+
3 sets:
5/side 3-way straight-leg raises w/:01 pause @ top of each position
:30/side star plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: another easier day ahead of tomorrow’s Murph Prep volume, though the bigger sets could make this challenging… adjust reps in the every 3:00 piece to allow for at least :60 of rest…

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…
+
3 sets cyclical aerobic work of choice, outside if at all possible:
5:00 easy
2:30 rest

notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.

2 rounds easy as warm-up:
10 glute bridge to sit-up
10 alternating toe touches from plank
40 single-unders or 40 jumping jacks
*slow & controlled for the 1st 2 again
+
AMRAP in 8:00:
2 alternating DB snatches or Russian kettlebell swings
2 burpees w/lateral hop over DB/KB/barbell
4/4
6/6
and so on, adding 2 reps to each movement each round
+
4 sets:
10-15 band pull downs, 10-15 scap pull-up, 15-20 band pull-aparts, :30-:60 2-arm hang, 10-20 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
5 elevator cyclist squats (cyclist = feet closer together than normal & heels elevated an inch or 2) w/:01 pauses 1/3 of the way down, 2/3 of the way down, at the bottom, 1/3 of the way up, and 2/3 of the way up each rep – can be air, goblet, dual DB, light barbell
rest as needed
+
10:00-20:00 easy mobility

notes: welp, another ugly little couplet to start the day… take your time to fully recover from that before hitting the upper pull & squat work again

5:00-10:00 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 back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
+
3 rounds @ easy effort:
1st handstand hold/walk progression
2nd handstand hold/walk progression
3rd handstand hold/walk progression
(so pick 3 different progressions and cycle through 3-5 rounds, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
*after each round of handstand progressions, perform a single max unbroken set of double-unders
+
10:00-20:00 slow jog, bike, or row

notes: fewer sets than last week but add a a little volume to the HS work by increasing reps or time of holds – for example if you’ve been doing :20 holds bump it up to :30-:40, if doing 5 forward rolls bump it to 10/round, etc. – or move on to a more advanced/challenging variation… continued emphasis on improving the skills you’re working on! 1 shot at the max unbroken double-unders each round again