Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 4 rounds of (10 burpees + 10 Russian kettlebell swings) 400m run *both partners run together, and then trade off completed rounds of the in-gym work + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: 3 prisoner Kang squats, 3030 10 alternating toe touches from plank 30 single-unders Every :90 for 15:00 (5 sets of each): 1st: 3 front squats from the ground (so 1 squat + 2 front squats, OR 1 power clean + 3 front squats) 2nd: 3-6 bent-over dual DB rows w/:01 hold
For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :30 handstand hold or handstand walk or shoulder taps from top of wall walk 2nd: 2-3 sets of (1 toes-to-bar + 1 pull-up) OR
3 rounds as warm-up: 30 single-unders :20 hollow rock 10 alternating toe touches from plank Every :90 for 15:00 (5 sets of each): 1st: 3 hang power cleans from just below the knees or 3 hang power snatches from just below the knees (whichever you didn’t do for 20.1) 2nd: 6 alternating DB Z presses
2 rounds easy: 5 air squats w/alternating single-arm reach overhead at bottom of each rep 10/side very light band external rotations 10/side very light band internal rotations :20 hollow rock Every 3:00 for 15:00 (5 sets): 3-3-3-3-3 front squats, all loads moderate for the reps w/perfect + 15:00 @ easy effort – emphasis on quality