For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
10 toes-to-bar
+
For total calories w/partner:
8:00 of [row while partner holds a plank]
4:00 rest
8:00 of [ski erg while partner holds a sandbag, med ball, or dual KBs in a bear hug or front rack]
4:00 rest
8:00 of [bike erg calories while partner hangs from a bar]
*trade off as desired throughout, but calories cannot be accumulated unless partner is holding there plank/rack/hang
+
accessory work or mobility of choice
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 row or ski erg calories
15 wall balls
100′ tough Farmer’s walk or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
14/12 calories
10 kettlebell swings above head level
8 handstand push-ups or 8 dual DB shoulder-to-overhead
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
3 rounds of [500/450/400m row or ski erg + 25 wall balls]
+
3 rounds of [15 toes-to-bar + 500/450/400m row/ski]
+
3 rounds of [25 wall balls + 15 toes-to-bar]
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
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
