Hinge & upper press strength + intervals + accessory
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
12:00 to build to a moderate/tough close-grip bench press triple
+
4 sets for total shuttles:
3:00 of [9 power cleans/snatches + 12 handstand push-ups/dips/push-ups + max in remaining time shuttle runs (every 25′ = 1)]
:60 rest
*barbell load should be heavy enough to make singles the way to go
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
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 back squats, 20X1
2 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
AMRAP in 10:00:
8 toes-to-bar
10 calories
12 wall balls
OR
AMRAP in 10:00:
4 muscle-ups
8 calories
12 wall balls
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1600m run
max in remaining time of [4 pull-ups + 8 push-ups + 12 air squats]
*partners trade switch every 400m on the run and every completed round on 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):
3 hang power cleans from just below the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
2 wall walks or 2 mat lengths handstand walk
7 deadlifts, light/moderate up to 185/125
14/12 calories
+
5:00-10:00 coach-led mobility
