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 @ easily sustainable effort:
1/side lap around the gym single-arm DB/KB overhead carry
1/side lap around the gym single-arm DB/KB Farmer’s walk
:30/side plank
500m row or equivalent
+
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 3:00 for 15:00 (5 sets):
5 snatch-grip deadlifts, 21X1
5-10/side single-arm DB bench press or floor press
+
AMRAP in 10:00:
Calories – your choice row/ski/bike
*begin every 2:00 (including the start) w/14 burpees
+
3 sets:
10 bicep movement of choice
:15-:30/side star plank
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-3 back squats, 20X1
4-5 bent-over dual DB/KB rows
+
For time w/15:00 cap:
50 pull-ups or 15 muscle-ups (ring or bar)
1000′ shuttle run
75 wall balls
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
For load/reps on a 30:00 unning clock:
10:00 to build to a power clean or power snatch max
5:00 rest
5:00 power cleans or power snatches, 85% of today’s best single
5:00 rest
5:00 wall walks or strict handstand push-ups or mat lengths handstand walk
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1500m row or equivalent
50 goblet squats
50 toes-to-bar
50 goblet box step-ups
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
