Partner things

10:00 dynamic mobility work – coach-led
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AMRAP in 25:00 w/a parter:
25 handstand push-ups or hand-release push-ups
35 deadlifts, light up to 135/95
45 row calories
110 double-unders
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Squat & pull strength + chipper

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell reverse lunges – your choice overhead/front/back
6-8 dual DB bent-over rows
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For time w/10:00 cap:
45 front squats, light/moderate up to 95/65 from the ground (full squat clean counts as 1st rep)
45 pull-ups (21 bar muscle-ups)
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5:00-10:00 coach-led mobility

Gymnastics tech + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ moderate effort:
15 row calories
1 lap around the gym bear crawl
15 bike calories
1 lap around the gym tough Farmer’s walk
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5:00-10:00 coach-led mobility