For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
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:
400m single-arm KB front rack carry
400m single-arm Farmer’s walk
row/ski/bike/run in any remaining time
*switch sides as needed on each carry but don’t put the KB/DB down
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :60 for 12:00 (10 sets):
2-3 overhead squats or 2-3 hang squat snatches – light & really solid reps, treat as tech work
+
5 sets for reps:
2:00 of [300′ shuttle run + 15 wall balls + max in remaining time toes-to-bar
:60 rest
+
3 sets:
10 alternating DB curls
:30/side plank
OR
mobility work
3 rounds as warm-up:
12 alternating DB snatches
6-12 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3-6 snatch-grip deadlifts, 31X1
4-6 dual DB Z press
+
For time w/12:00 cap:
48 handstand push-ups or 12 wall walks
72 Russian kettlebell swings
144 double-unders or 36 calories (so no single-unders again this week!)
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 squat clean – build to a heavy final single
1-2 strict pull-ups (can load/assist as needed to make them unbroken) or tough ring rows
+
For time w/partner:
P1: 50 pull-ups + 150′ dual DB walking lunges (3 x 25′ out & back)
then
P2: 150′ dual DB walking lunges (3 x 25′ out & back) + 50 pull-ups
*so partner 1 completes their entire 50/150′, then trades out w/partner 2 who will complete their entire 150’/50 (note the order is switched)
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/a partner and 30:00 cap:
200/180/160 calories (MM/MF/FF)
120 burpees
2000m run
*trade off calories every 20, burpees as desired, and runs every 400m
+
bis/tris/abs of choice or easy walk cool-down
