10:00 dynamic mobility work – coach-led + For total time w/a partner w/30:00 cap 100 row calories 100 alternating DB snatches 3:00 rest – check the clock! 75 bupees 75 row calories 3:00 rest 50 alternating DB snatches 50 burpees *split all work as desired w/only 1 person working at a time + bis/tris/abs of

3 rounds as warm-up: 5 pvc passthroughs 5 pvc overhead squats 5 pvc good mornings + Every 2:30 for 15:00 (6 sets): 1 squat clean or snatch 1 hang squat clean or snatch from anywhere below the knees 1 hang squat clean or snatch from anywhere above the knees + For time w/10:00 cap: 15-12-9-6-3

For completion as warm-up: 20 pvc or band passthroughs 15m toe walk 15m heel walk 15m low hip bear crawl 15m high hip bear crawl 30m walking lunge + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ very easy effort: 20 backward

3 rounds as warm-up: 5 prisoner good mornings 5 scap push-ups 30 single-unders + Every 5:00 for 30:00 (6 sets): 3-5 touch-and-go power cleans or clean-grip deadlifts 6-10 unbroken push-ups or handstand push-ups 200m row or .4 mile bike or 200m run @ 95% effort (no ski erg today) + 5:00-10:00 coach-led mobility work notes:

3 rounds as warm-up: 5 prisoner Kang squats 5-10 push-ups 5-10 scap pull-ups (can band assist) + Every :60 for 12:00 (12 sets): 3 back squats @ 50-60% of best single (should feel very easy, 10X0 + 30-20-10 for time w/12:00 cap: Toes-to-bar Alternating dual DB/KB reverse lunges + 5:00-10:00 coach-led mobility