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

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

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

2 rounds as warm-up: 3 slow plank walkouts 10 alternating hip internal rotations 10 hollow rocks (1 = forward & back) + 4-5 sets: 3-6/side front foot elevated split squats, 30X0 :30-:60 rest 3-6/side single-arm bent-over rows, 30X0 :30-:60 rest 3-6/side single-leg Romanian deadlifts, 4010 :30-:60 rest 3-6/side single-arm shoulder-to-overhead (Z press, standing press, push

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.) + For time: 800m run 150 air squats 100 push-ups 50 pull-ups 800m run +