2 rounds as warm-up:
:45 bike or row
:15 rest
:45 burpees
:15 rest
*increase effort a bit for 2nd round
10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth
+
For completion on a 10:00 running clock:
2:00 plank
2:00 row
2:00 bear crawl
2:00 unweighted walking lunges
2:00 DB burpees (top of rep is standing tall w/DBs @ sides
*goal is continuous holds/movements throughout, select loads to allow that to happen
+
Not for time:
400m 1-arm heavy DB carry – switch sides and positions as desired throughout but don’t drop the DB!
5:00-10:00 mobility work – coach-led
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