Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
40 row or ski erg calories
400m run
40 alternating DB snatches, tough!
40 burpees w/lateral hop/step over the DB
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Gymnastics skills + aerobic/carries/holds

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
2 laps around the gym tough Farmer’s walk
:30 handstand hold or plank
400m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility

Ok, ok, one final long AMRAP + accessory

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 snatches
250m row or bike/ski/run equivalent
10 bar-facing burpees or strict handstand push-ups
250m row or bike/ski/run equivalent
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
8-12 alternating DB curls
4-6 dual DB delt raises
OR
mobility work