2 rounds as warm-up: 5 push-ups w/alternating toe touches from top :15-:30 relaxed hang from bar 5 band or pvc passthroughs 5 band or pvc overhead squats + Every :90 for 15:00 (5 sets of each): 1st: 10 alternating goblet reverse lunges 2nd: 10-15 Russian kettlebell swings + Every :90 for 15:00 (5 sets of
For completion as warm-up: 15m toe walk 15m heel walk 15m low hip bear crawl 15m high hip bear crawl 15m walking lunge 15 light band overhead squats + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech *can sub in :30 double-under practice for one
3 rounds as warm-up: 5 scap push-ups 5 prisoner Kang squats :10-:20 relaxed hang from bar + Every 3:00 for 30:00 (10 sets): 1 power snatch or power clean (whichever you didn’t do Monday if you were here) 5 bar-facing burpees 200m run or equivalent row/bike/ski + 5:00-10:00 coach-led mobility work notes: same idea as
3 rounds as warm-up: 5 prisoner Kang squats 5 scap pull-ups + Every 2:00 for 10:00 (5 sets): 2 back squats, 20X1 + For time w/10:00 cap: 40 single DB alternating reverse lunges, single DB held any way 40 toes-to-bar 40 single DB thrusters, switch arms every 5 reps + 3 sets not for time: