2 sets as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
+
For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
+
easy walk cool-down

notes: partition the non-run portions as desired… perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)… you have the option to get this done today, tomorrow, or Monday (we’ll have limited availability in-house to do this if you’ll be returning equipment that day) – if you choose to do this tomorrow or Monday, use today for active recovery outdoors, hike/yoga/walk/mobility/etc.

2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold

10:00 standing triple jump practice – hopefully a little less awkward than last week…
+
30-20-10 @ steady effort – definitely not all-out:
Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or box jumps
Sit-ups w/fingertips touching temples throughout
+
2 sets:
7/side 3-way straight-leg raises w/:01 pause @ top of each position
7/side plank clamshells
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back

notes: easier day ahead of Murph

3 rounds for completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one…
+
10:00-20:00 very easy jog

notes: anything works here for the aerobic work – walk/rest, jog/walk, row, ski, swim, bike (you know, maybe even a real one!), etc.

3 rounds easy as warm-up:
6 glute bridge to sit-up
6 alternating toe touches from plank
30 single-unders or 30 jumping jacks
*slow & controlled for the 1st 2 again
+
10-8-6-4-2 for time:
Alternating DB snatches or Russian kettlebell swings
Alternating reverse lunges (same loading as ont he snatch/swing, held in goblet
Burpees w/lateral hop over DB/KB/barbell
+
3 sets:
10-20 band pull downs, 10-20 scap pull-up, 20 band pull-aparts, :30-:60 2-arm hang, 10-20 bent-over band rows (different variation than Mon) or :30 supine plank or table hold
5 elevator cyclist squats (cyclist = feet closer together than normal & heels elevated an inch or 2) w/:01 pauses 1/3 of the way down, 2/3 of the way down, at the bottom, 1/3 of the way up, and 2/3 of the way up each rep – can be air, goblet, dual DB, light barbell
rest as needed
+
10:00-20:00 easy mobility

notes: well what a treat, another ugly little triplet, though this one will probably be short… take your time to fully recover from that before hitting the upper pull & squat work again

5:00-10:00 easy walk, bike, row, jog
+
10:00 easy snatch, clean, or jerk tech work – anything works for this as far as a barbell or broomstick/pvc or even no equipment if working on split jerk tech (drop FAST from standing to the bottom of the split catch, think of landing in a lunge w/the back knee about 6″ off the ground, front foot out far enought that the shin in vertical)
+
10:00 handstand walk, hold, or push-up (strict or kipping) practice – your choice
+
10:00 double-under practice – limit total repetitions/sets, emphasis on quality, if you’re already proficient use this time to go for 1-3 big unbroken sets or work on triple-unders
+
10:00 slow jog, bike, or row

2 rounds as warm-up:
10 alternating hip internal rotations
10 alternating plank marches
10 hollow rocks (1 = forward & back)
*slow & controlled for all 3
+
3 sets:
10/side single-leg box step-downs, 4011 from low box/step
:30-:60 rest
10-15/side single-arm bent-over rows, 20X1
:30-:60 rest
+
3 sets:
10/side single-leg Romanian deadlifts, 4010
:30-:60 rest
10-15/side single-arm shoulder-to-overhead (Z press, standing press, push press, jerk), dips, or handstand push-ups if already proficient – any press other than horizontal (so no push-ups or bench if possible), 40X1
:30-:60 rest
+
10:00-20:00 walk cool-down

notes: slow tempo again with a few movement & tempo changes… can load the boxx step-downs if desired, but emphasis must be on the working leg doing ALL of the work, adjust box height to allow for that… if you just have a barbell then make the upper body work bilateral…