For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
1 lap around the gym tough bear hug carry
3 wall walks
500m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 squat cleans
10 pull-ups or CTB pull-ups or 5 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
12 band tricep pressdowns
OR
mobility work
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
400m run
20 wall walks
400m run
1000m row
400m run
1000m row
400m run
60 burpees over the rower
400m run
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 power cleans
10 bar-facing burpees or strict handstand push-ups
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
12-16 alternating DB curls
6-8 dual DB delt raises
OR
mobility work
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
400m run
400m row or ski erg
40 wall balls
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row/row/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 50′ bear crawl + 100′ walking lunges + 200′ Farmer’s walk
+
5:00-10:00 coach-led mobility
