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):
3 back squats, 30X1
6 dual KB or DB bent-over rows
+
AMRAP in 10:00:
5 toes-to-bar
5 dual DB/KB squats
100′ dual DB/KB Farmer’s walk (2 x 25′ out & back)
*DB weight should be tough for the squats
+
3-5 sets:
10-15 glute bridges
:30 hollow rock – emphasis on low back pressed into ground
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 24:00 (6 sets of each):
1st: 2-3 deadlifts – touch-and-go if smooth
2nd: :30 bike/row/ski easy
3rd: 3-12 strict handstand push-ups or T hand-release push-ups or 1-3 mat lengths handstand walk
4th: :30 bike/row/ski moderate
+
For time:
15 deadilfts, up to 225/155
15 calories
15 strict handstand push-ups or T hand-release push-ups or 5 mat lengths handstand walk
15 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 3 squat clean singles
2nd: 3 weighted strict pronated pull-ups
+
AMRAP in 9:00:
12 alternating DB rows from plank
12 dual DB walking lunges, DB @ shoulders
36 double-unders
*same weight for both DB movements, should be tough for 1 on them
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For reps w/a parter:
10:00 of [20 burpees w/lateral step/jump over the rower + 400m row]
5:00 rest
10:00 of [20 alternating DB snatches + 40 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
2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 30X1
5 dual KB or DB bent-over rows
+
For time w/7:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility
