For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
+
20:00 @ easily sustainable effort:
1 lap around the gym DB/KB overhead carry
1 lap around the gym Farmer’s walk
:30 hollow hold
30/24 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 clean-grip deadlifts, moderate
:10-:30 handstand hold or L-sit or plank
+
Every 5:00 for 15:00 (3 sets)
:60 power clean singles
:60 wall walks or handstand walk
500/400m row or equivalent bike/ski
+
3 sets:
15-20 band curls
15-20 band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 pvc front squats or overhead squats
+
Every :90 for 15:00 (10 sets):
1 squat snatch or 1 squat clean, building from moderate so last 2-3 sets are tough but solid
+
2 rounds for time w/12:00 cap:
30 air squats
300m run
30 air squats
30 pull-ups
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1 mile run
5 rounds of [10 pull-ups + 10 toes-to-bar + 40 wall balls]
1 mile run
*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:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
3 hang power cleans from anywhere above the knees
1 shoulder-to-overhead any way
+
For time w/10:00 cap:
50 single-arm DB hang clean to overhead
50 calories – your choice!
50 single-arm DB hang clean to overhead
+
3 sets:
20 alternating DB curls
:30 hollow hold
OR
5:00-10:00 coach-led mobility
