2 sets as warm-up: 10 alternating prisoner tall kneeling to standing :30 hollow rock or hollow hold Every :60 for 12:00 (4 sets of each): 1st: 1 max distance shot/ball/odd object overhead toss, standing broad jump, or vertical jump 2nd: :30 supine plank or table hold 3rd: :30 couch stretch (switch sides set-to-set so you

2 rounds easy as warm-up: 7 glute bridge to sit-up 14 alternating toe touches from plank 21 single-unders or 21 jumping jacks *slow & controlled for the 1st 2 again + For time w/12:00 cap: 42-30-18 alternating DB snatches OR Russian kettlebell swings OR 21-15-9 burpees w/lateral hop over DB/KB/barbell *can sub a light/moderate barbell,

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: 10 scap push-ups 10 alternating hip internal rotations :20 hollow rock :20 hollow hold + 4 sets: 4-8/side front foot elevated split squats, 30X0 :30-:60 rest 4-8/side single-arm bent-over rows, 30X0 :30-:60 rest + 4 sets: 4-8/side single-leg Romanian deadlifts, 4010 :30-:60 rest 4-8/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.) + AMRAP in 30:00: 10 pull-ups 20 push-ups 30 air squats *run 400m @ 0/5/10/15/20/25