Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run together
400m row or ski erg
40 single DB box step-overs
40 toes-to-bar
*partners run together and split all in-gym work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Skills + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
400m row or equivalent bike/ski
200′ bear hug carry
100′ Farmer’s walk
50′ bear crawl
*25′ turnarounds on everything
+
5:00-10:00 coach-led mobility

WGMGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 5:00 for 30:00 (6 sets):
3 hang squat cleans or hang squat snatches
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
271m run (3rd pole & back) or row/bike/ski equivalent
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
3 hang squat cleans or hang squat snatches
*load for unbroken on the barbell, emphasis on smooth reps and transitions throughout
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00:
10 calories – your choice bike/row/ski/Runner
8 alternating DB snatches
6 burpees w/lateral step/hop over the DB
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down