For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
2 rounds for completion on 20:00 running clock @ easily sustainable effort:
10:00 of [50′ bear crawl + 20 light med ball Russian twists + 200′ Farmer’s walk + 20 light med ball Russian twists + 50′ bear crawl+ bike/row/ski erg in remaining time]
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating toe touches from plank
:30 supine plank or table hold
3 sub-maximal standing broad jumps
+
Every 2:30 for 15:00 (6 sets):
1 push press
1 push jerk
1 split jerk
+
For time:
30 light/moderate ground-to-overhead, light/moderate up to 135/85
3:00 rest
800m run
+
3-5 sets:
8-12 bicep movement of choice
:10-:15/side top of side plank clamshell hold
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 40X1
2 strict pronated pull-ups – band-assist or load as needed to make all reps challenging
+
5 rounds for time w/10:00 cap:
50′ dual DB walking lunges, light/moderate held anywhere
10 toes-to-bar
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
5 pull-ups
10 push-ups
15 air squats
*partners run a single 1600m together starting @ 12:00 on the clock
*partners trade off completed movements of the in-gym work
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlifts, 31X1
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 9:00:
9 power cleans
12 bar-facing burpees
30 double-unders
+
5:00-10:00 coach-led mobility
