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: 10 controlled kips (hollow-to-arch)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
+
20:00 @ 65-76% effort – steady throughout:
30m walking lunge
30m bear crawl
30 calories – your choice, can mix & match
30 alternating DB curl & presses
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
:30 relaxed hang from bar
5/side single-leg prisoner good mornings
1 slow & controlled wall walk
10:00 ground-to-overhead prep
+
For time w/5:00 cap:
30 ground-to-overhead, up to 135/95 – goal is completion of the 30 reps in under the cap, adjust loading accordingly
+
Every :60 for 12:00 (3 sets of each):
1st: :10-:30 L side star plank
2nd: :10-:30 R side star plank
3rd: 4-6 L-leg KB Romanian deadlift to knee raise
4th: 4-6 R-leg KB Romanian deadlift to knee raise
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
15m slow crawl forward
15m slow crawl backward
5 prisoner good mornings, 3030
5 prisoner air squats, 3030
Every 3:00 for 3 sets:
3 back squats – moderate & perfect for all sets/reps, final set can be tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, passthroughs, dead hang to inverted, etc.)
+
5:00-10:00 row prep – build to your anticipated pace
+
For time:
500m row
+
Every :60 for 10:00 (5 sets of each):
1st: 4-6 L-arm 3-point DB rows
2nd: 4-6 R-arm 3-point DB rows
+
5:00-10:00 mobility work – coach-led
Post results to comments.
*if you were at yesterday’s 6AM and completed squats & pull-ups (great thinking on the fly from Heather!), sub in 3 halting snatch-grip deadlifts w/:01 pause just below the knees on the way up & down for the back squats, and 4-6 1-arm standing DB shoulder presses for the DB rows
3 rounds easy:
10 band passthroughs
5 prisoner good mornings, slow & controlled
3 inchworms
Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift w/:01 pauses just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
2nd: 4-6 standing DB shoulders presses, 20X2
+
5 rounds for time w/12:00 cap:
15 T hand-release push-ups
15 Russian kettlebell swings, tough
+
5:00-10:00 coach-led mobility
AMRAP in 21:00 in teams of 3:
5 toes-to-bar
6 DB thrusters, moderate/tough unbroken
7 calories – your choice row/ski/bike
*teammates alternate completed rounds, go as fast as possible every round!
+
3 sets not for time:
20 light band press downs
20 med ball Russian twists
20 alternating DB curls
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: 10 controlled kips (hollow-to-arch), start small & build in ROM if shoulders allow – keep feet together and legs long throughout
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
