For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
sets 1-5: upper gymnastics press tech
sets 6-10: upper gymnastics pull tech
sets 11-15: jump rope tech
+
20:00 @ easily sustainable effort:
1 lap around the gym bear crawl
20 calories
2 laps around the gym bear hug carry w/med ball r sand bag
20 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets of each):
3-5 light/moderate touch-and-go deadlifts
:10-:30 handstand hold or L-sit accumulation
+
Every 5:00 for 15:00 (3 sets):
:60 power clean or power snatch singles
:60 handstand push-ups, dips, or T hand-release push-ups
300m run
*pick loads & pressing variations that are challenging and limit the number of reps you’ll get
+
3-5 sets:
15 tricep band pressdowns
15 band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
3 burpee pull-ups
9 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
5-4-3-2-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
+
AMRAP in 8:00:
8 dual DB or sand bag or med ball alternating reverse lunges
8 calories
+
5:00-10:00 coach-led mobility
For completion as as warm-up:
12 air squats
12 single- or double-unders
12 scap pull-ups
9 thrusters, pvc or empty bar
9 single- or double-unders
9 toes-to-bar
6 thrusters, pvc or empty bar
6 single- or double-unders
6 pull-ups (CTB pull-ups if possible)
+
Every :90 for 12:00 (4 sets of each):
1st: 3 back squats
2nd: 6-9/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 3 clean pulls
2nd: 6-9 dual DB Z press
+
For time:
21 burpees
21 calories – your choice
+
5:00-10:00 coach-led mobility
