For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
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 @ sustainable effort:
100′ bear crawl
250m row (or equivalent)
200′ Farmer’s walk
250m row
30 light med ball Russian twists
250m row
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
5-6/side rear foot elevated split squats, 30X0
5-6/side 3-point DB rows, 10X0
+
AMRAP in 10:00:
10 toes-to-bar
500′ shuttle run
+
3-5 sets:
12-16 bicep movement of choice
3-4/side plank clamshells
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating DB snatches, light
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from just below the knees
1 hang power clean from anywhere above the knees
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
station 1: 250/200m row or ski erg or 500/400m bike erg
station 2: 300′ shuttle run
station 3: 5 toes-to-bar + 10 box jumps/step-ups w/step-down
*partners trade off completed stations
+
bis/tris/abs of choice or easy walk cool-down
