For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
3 sets:
:60 supine plank
:60 med ball or sand bag bear hug hold (not a carry, feet don’t move at all!)
:60 plate or dual DB/KB overhead hold (same deal, no foot movement!
:60 wall sit
:60 row/bike/ski
:60 rest
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
4-6 close-grip bench press, 3011
4-6/side suitcase deadlifts
*keep hips squared throughout the suitcase DLs again!
+
AMRAP in 8:00:
200′ shuttle run (4 x 25′ out & back)
2 dual DB deadlift
2 dual DB hang power cleans
2 dual DB shoulder-to-overhead
200’/4/4/4
200’/6/6/6
and so on, keeping the shuttles at 200′ but adding 2 reps to each of the DB movements
*tough DB load according to the shoulder-to-overhead
+
3-5 sets:
20 tricep band pressdowns
:30 hollow rock or hollow hold or 5 slow V ups
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 2:30 for 15:00 (6 sets):
1 clean-grip deadlift
5-10 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
3 wall walks or 3-6 mat lengths handstand walk
9 power cleans, moderate
27 double-unders
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For reps w/a partner:
13:00 of [2000/1800/1600m row + max in remaining time of (5 pull-ups + 10 wall balls)]
4:00 rest
13:00 of [13 rounds of (5 pull-ups + 10 wall balls) + max in remaining time row calories]
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
