2 rounds as warm-up:
10m toe walk
10m heel walk
10m forward walking lunges
10m backward walking lunges
10m forward bear crawl
10m backward bear crawl
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
6 strict(-ish) toes-to-bar or 1-3 slow & controlled dead hang to inverted on rings)
600m row
:60 plank on ground or rings
60 single-unders (yep, single-unders)
+
5:00-10:00 mobility work – coach-led
3 rounds easy:
:20/side plank
:20 passive hang from bar
10 alternating reverse lunges
For time:
30m DB walking lunges
30/20 calories – your choice row/ski/bike
30m DB walking lunges
+
5 sets not for time:
10 strict pull-ups – these do not need to be unbroken, but band assist as needed to ensure you can do at least 5 at a time
15 band press downs
20 AbMat sit-ups or 10 GHD if you’ve been doing those recently
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led
For time with a partner:
800m run – partner 1 only
80 ground-to-overhead – partners trade off as desired throughout w/mandatory tag @ every switch
800m run – partner 2 only
+
optional abs/bis/tris of choice
2 rounds:
:30 passive hang from bar
:30 plank on ground
:30 wall sit march w/pause @ top
+
4 sets:
3 pull-ups
5 push-ups
7 air squats
Every :90 for 15:00 (5 sets of each):
1st: 1 hang squat clean + 1 front squat
2nd: 1 strict supinated pull-ups – add load or use band assistance to allow for a challenging rep each round
+
AMRAP in 6:00:
30 DB squats (DBs @ shoulders)
30 toes-to-bar
+
5:00-10:00 coach-led mobility
