For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
+
20:00 @ 65-75% effort – steady throughout:
15m walking lunge
15m bear crawl
15 calories – your choice, can mix & match
15m walking lunge
15m bear crawl
15 dual DB curls
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
:30 relaxed hang from bar
3 x (1 prisoner air squat + 1/side prisoner alternating forward lunges + 1/side prisoner alternating reverse lunges)
10:00 to build to a challenging squat clean for the day
+
AMRAP in 5:00:
1 squat clean
2 alternating front rack reverse lunges
1 front squat
*select a challenging load that still allows for roughly 10 rounds w/solid mechanics throughout (particularly on the lunges), should feel more like a grind than a tough breathing piece
+
Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows, 20X1
2nd: 4-6 R-arm 3-point DB rows, 20X1
+
5:00-10:00 coach-led mobility
2-3 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5/side single-leg KB Romanian deadlift to knee raises – light, slow, and controlled
Every :90 for 15:00 (5 sets of each):
1st: 3 halting clean-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 3-6/side 1-arm DB shoulder presses w/:01 pause overhead
+
4 rounds for total pushing reps:
2:00 of (300/250m row + max in remaining time of single-arm DB shoulder to overhead)
2:00 rest
*pick a heavy DB, and switch arms as desired with the intent of keeping things relatively even side-to-side across the 4 total rounds
+
5:00-10:00 mobility work – coach-led
3 rounds easy:
10 band passthroughs
5 air Kang squats
5 scap pull-ups
Every 3:00 for 5 sets:
2 back squats – build to tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, more passthroughs if overhead mobility is a limiter, dead hang to inverted, etc.)
+
For time w/10:00 cap:
45 wall balls
45 toes-to-bar
45 wall balls
+
5:00-10:00 coach-led mobility
On a running 60:00 clock:
05-15: 10:00 veeeeeery easy of 20 single-unders + 10 calories (your choice) + 5 push-ups
20-30: every :60 for 10 sets: 1 hang power snatch or hang power clean w/:01 pauses just below knees & @ catch before standing up, empty bar – goal is proper positions @ knees, hip contact, & solid catch position (in that order)
35-45: AMRAP in 10:00 of 15 calories + 30m heavy carry (med ball, Farmer’s walk, dual KB front rack or overhead, etc.)
50: max 2-arm hang from bar
AMRAP in 21:00 in teams of 3:
5 burpees
6 alternating DB snatches, tough
7 calories – your choice row/ski/bike
*teammates trade of completed rounds, with the intent of finishing each round as fast as possible
+
3 sets not for time:
20/side single-arm band press downs
20 med ball Russian twists
20 dual DB curls
