3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
4-4-4-4-4 bench press, 30X1
8-12 band face pulls
+
For time w/12:00 cap:
90 single-arm DB snatches
60 burpees over the DB
OR
For time w/12:00 cap:
90 calories
30 mat lengths handstand walk
*partition as desired
+
3-5 sets:
10 alternating DB curls
10 band pull-aparts
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled push
min 2: 50′ heavy Farmer’s walk
min 3: 50′ tough bear hug carry
+
20:00 @ sustainable effort:
:30 hollow hold or plank
15 calories – your choice
60 single-unders or 30 double-unders or 30 cross-over single-unders
15 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 15 wall balls or 10 dual DB thrusters + 250/200m row or equivalent ski erg or bike
2nd: 10 pull-ups or CTB pull-ups or 5 muscle-ups (bar or ring) + 250/200m row or equivalent
*should have :60+ rest each set, adjust accordingly
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
3 rounds as warm-up:
6 prisoner Kang squats
6-9 push-ups
9-12 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
1 jerk – split or push
+
For time w/10:00 cap:
21 deadlifts, light up to 225/155
400m run
15 deadlifts
400m run
9 deadlifts
*deadlifts should be able to be completed with quick singles or even big touch-and-go sets if comfortable
+
3 sets:
20 Russian twists w/wall ball
+
coach-led mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
2 front squats, 30X1
6-8/side 3-point DB rows
+
For time w/12:00 cap:
500′ shuttle run
20 overhead squats or front squats, light/moderate up to 115/75
30 toes-to-bar
:60 rest
30 toes-to-bar
20 overhead squats or front squats
500′ shuttle run
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
For completion as warm-up:
:60/side 90/90 sit
500m row or ski erg or 1000m bike erg or .65 mile Echo Bike
10 alternating toe touches from plank
:60 relaxed hang from bar
+
18:00 @ moderate effort:
500m row or ski erg or 1000m bike erg
200′ (4 x over & back) dual DB/KB Farmer’s walk
500m row or ski erg or 1000m bike erg
200′ (4 x over & back) shuttle run w/4 line-facing burpees at every turnaround
*pace for quick & smooth transitions
*aim for unbroken Farmer’s walks
+
4:00 rest
+
Every 3:00 for 18:00 (6 sets):
400m run
*goal is even times or negative splits for these
*want at least :30-:60 rest, cut distance to 4th pole and back (330m) to make it happen
+
optional relaxed mobility work
