2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 8-12 steps light DB death march
2nd: 2-3 wall walks or 4-6 mat lengths handstand walk
+
For reps:
:60 burpees
:60 alternating DB snatches
:60 calories
:60 rest
:60 calories
:60 alternating DB snatches
:60 burpees
+
3 sets:
10 alternating DB curls
:60 plank
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 5:00 for 6 sets:
3 squat clean singles
6-12 toes-to-bar OR 2-6 bar muscle-ups
400m row or equivalent bike/run/ski
*build in load as you go
*adjust loading/reps/distance to allow for :90-2:00 rest each interval
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 burpees
5 toes-to-bar
+
Every :90 for 15:00 (5 sets):
1st: 2 clean-grip deadlifts, 31X1
2nd: 4-6 bench press or DB bench press or DB floor press, 30X0
+
For time w/10:00 cap:
7-5-3 power cleans – moderate/tough
35-25-15 hand-release push-ups
*so 7/35, 5/25, 3/15
OR
3 rounds for time w/10:00 cap:
14 handstand push-ups
7 power cleans, tough up to 225/155
+
5:00-10:00 coach-led mobility
10:00 @ very easy effort:
:30 wall sit
30 single-unders
300m row or 300m ski erg
+
Every :60 for 10 sets:
1 clean pull
1 hang power clean
1 split jerk
+
10:00 @ high effort:
1 x down & back length of gym Farmer’s walk
20 med ball Russian twists
200m row or 200m ski erg
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00:
12 CTB pull-ups or 12 pull-ups or 6/4 muscle-ups (bar or ring)
24 dual DB walking lunge steps
24 calories – your choice
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
