10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 4 x 2-3, 22X1 (4 sets for A2, only 3 for A2); :60 rest
A2. 1-arm DB row, 3 x 4-5/arm, 20X1; :30 between arms, :60 rest
+
Every :60 for 20:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 7-10 DB thrusters, tough unbroken
Minute 3: :30 Assault Bike or row @ 90% aerobic
Minute 4: :30 front leaning rest on ground or rings
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 3-4, 22X1; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X1; :60 rest
+
AMRAP in 10:00:
20 double-unders or 40 single-unders
10 alternating DB reverse lunges, light
5 strict toes-to-bar or 10 sit-ups
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3 sets:
:30/side plank
rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [2-arm passive hang from bar + 5/side 1-arm kettlebell thrusters]
A1. Back squat, 3 x 4-6, 22X1; :60 rest
A2. 1-arm DB row, 3 x 6-8/arm, 20X1; :60 rest
+
Every :60 for 15:00:
Minute 1: :30 bar/ring muscle-ups, pull-ups, or very tough strict ring rows
Minute 2: 8 DB thrusters, tough
Minute 3: :30 Assault Bike or row @ 90% aerobic effort – sprint the last one!
+
L-sit, accumulate :90 in a tough variation, break and rest as needed to ensure solid positions throughout
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 light/moderate kettlebell swings + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
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10 rounds nice & easy:
:60 Assault Bike, run, or row @ very easy pace
1 dead hang to inverted or :15-:30 2-arm passive hang from bar
:30 front leaning rest on ground
