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 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
50’/side single-arm KB/DB/med ball overhead carry
100’/side single-arm KB/DB Farmer’s walk
200′ shuttle run
400m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
5 goblet squat curl to halo
+
Every 3:00 for 12:00 (4 sets of each):
10 steps dual DB or sand bag walking lunges – held anyway
10 Australian CTB pull-ups
+
AMRAP in 15:00:
5 dual DB squats, moderate/tough
10 V ups
20 calories
+
3-5 sets:
:30/side plank
15 light band pull-aparts or face pulls
OR
mobility work
3 rounds as warm-up:
3 pull-ups
6 push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets of each):
3-2-2-1-1 overhead squats or front squats, 20X1
3-2-2-1-1 strict pronated pull-ups – band-assist or load as needed to make all sets/reps unbroken & challenging
+
For time w/9:00 cap:
90 steps dual DB walking lunges
45 pull-ups
*partition as desired to get your fastest time
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every :60 for 32:00 (8 sets of each):
1st: 4-5 squats – your choice back/front/overhead
2nd: 8-10 Australian CTB pull-ups or bent-over DB/KB rows
3rd: 8-10 push-ups or handstand push-ups or a little handstand walking
4th: :40 easy bike/row/ski/run
*keep things light & on the low end of the reps if you’re competing tomorrow, can push things a bit if not
+
5:00-10:00 coach-led mobility
