For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ easily sustainable effort:
200m run or 400′ shuttle run if raining
100′ tough carry of choice – Farmer’s walk, dual KB front rack, bear hug, overhead, mixed
20 calories – your choice bike/row/ski
100′ tough carry of choice – can be same as the first or differ
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 goblet squat curl to halo
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
:30 relaxed hang from bar or :10-:20 chin-over-bar hold
+
3 sets for total calories:
3:00 of [15 pull-ups + 300′ shuttle run + max in remaining time wall balls]
:60 rest
+
3 sets:
6-8/side band Pallof press
:10-:20/side star plank
OR
mobility work
3 rounds as warm-up:
10 light alternating hang DB snatches
5-10 push-ups
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6 alternating DB/KB Z presses
+
2 rounds for time w/10:00 cap:
300m run
20 bar-facing burpees
10 power cleans, moderate load up to 155/105 if using barbell, can go w/dual DBs if you’d prefer
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
4-6 squat clean singles, moderate
2-3 pronated strict pull-ups – band-assist or weight as needed to make 3-4 unbroken & challenging
+
AMRAP in 10:00:
8 alternating DB rows from plank
12 dual DB walking lunges – DBs can be held anywhere
32 double-unders
+
5:00-10:00 coach-led mobility
