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):
8-10 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
8-10 alternating DB rows from plank
+
4 sets for total calories:
3:00 of [21 wall balls + 12 pull-ups + max shuttle runs in remaining time (every turnaround = 1 rep)]
:60 rest
*CTB or 6 muscle-ups for the pull-ups if you think you’ll still have time to get a few shuttle runs each round
+
4 sets:
16 bicep movement of choice
4/side plank clamshells
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 20X1
1-2 strict pronated pull-ups – band-assist or load as needed to make all sets challenging
+
AMRAP in 10:00:
5 toes-to-bar
10 goblet squats
5 toes-to-bar
10 alternating goblet reverse lunges
OR
AMRAP in 10:00:
2 muscle-ups – your choice bar/ring
5/side pistols
10 V ups
+
5:00-10:00 coach-led mobility
3 rounds easy:
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 snatch
2 hang snatches from anywhere above the knees
*your choice power/full for all reps
+
15:00 @ moderate effort:
max 2-arm hang from bar
*every time you come off perform 50′ walking lunges + 50 double-unders or single-unders
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For reps/time:
AMRAP in 20:00:
12 Russian kettlebell swings
10 push-ups
8 calories – your choice
*partners trade off completed rounds
+
3:00 rest
+
For time
1600m run
*partners trade off every 400m
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 40X1
3-6/side 3-point DB rows, 20X1
+
AMRAP in 10:00:
40 double-unders
20 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility
