3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :90 for 12:00 (4 sets of each):
1st: 8-10 R rear foot elevated split squats
2nd: 8-10 L rear foot elevated split squats
*load w/DB, KB, or ball/bag in goblet/bear hug position
+
5 sets for total calories:
2:00 of [300′ shuttle run + 150′ tough Farmer’s walk + max in remaining time calories]
:60 rest
+
3-5 sets:
8-10 bicep curls
8-10 tricep pressdowns/extensions
OR
mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
500m row or ski erg
40 wall balls
300m run together
200′ dual KB/DB Farmer’s walk
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00:
600m row or ski erg
45 Russian kettlebell swings
300m run together
15 wall walks or mat lengths handstand walk
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m row or ski erg
400m run together
40 single-arm DB hang clean to shoulder
40 single-arm DB shoulder to overhead
*pick a DB that makes at least one of the 2 movements tough!
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
200m row or equivalent bike/ski
200′ bear hug carry
200m row
100′ walking lunges
200m row
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility
