5:00 dynamic mobility work – coach-led
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For time w/40:00 cap w/partner:
1600m run
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100 pull-ups
200 push-ups
300 air squats
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1600m run
*split all work in any fashion w/your partner, in-gym movements can be partitioned as desired/needed

OR if more in the mood for a relaxing recovery session…

8 rounds:
2:00 bike/row/ski @ very easy pace
:30/side plank
:60 wall sit
:30/side Warrior III hold
*cycle through changing movements at the top of the minute (so this will take 40:00 total, you won’t necessarily be at each station for the full allotted time)
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easy walk cool-down or coach-led mobility

NOTE: hot & humid today, bring a towel & plenty of water!

3 sets as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5/side single-leg prisoner good mornings
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15:00 to build to a challening clean or snatch single – not a true max today, just challenging w/solid tech, can be power or full
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5:00-10:00 prep for row/ski/bike – elevate breathing & HR, have a plan/goal going in…
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For time:
1000m row
OR
1000m ski erg
OR
2 mile Echo Bike
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5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
*same/similar variation as last week
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20:00 @ easy effort:
500m row or 500m ski erg or .65 mile Echo Bike
30m L-arm KB overhead carry
30m L-arm KB front rack carry
30m L-arm KB Farmer’s walk
30m R-arm KB overhead carry
30m R-arm KB front rack carry
30m R-arm KB Farmer’s walk
*same KB for all, pick a load that’s challenging for the overhead carry (will likely be easier for the other 2)
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5:00-10:00 coach-led mobility