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: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row/row/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 50′ bear crawl + 100′ walking lunges + 200′ Farmer’s walk
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
5-10 scap pull-ups
5 pvc Kang squats
+
AMRAP in 24:00:
8 toes-to-bar
6 moderate/tough squats cleans
400m run or equivalent ski/bike/row
*load (and time) should make singles the way to go on the cleans/ground-to-shoulder)
+
3-5 sets:
:15-:30 hollow hold or rock
15 light band tricep pressdowns
OR
mobility work
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
100′ (2 x 25′ out & back) burpee broad jumps
run to 4th pole & back
500m row
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
10:00 dynamic mobility work – coach-led
+
3 rounds for time w/30:00 cap:
800m run
60 wall balls
400′ dual DB/KB Farmer’s walk (25′ turn-arounds)
*partners split all work evenly – 400/400m, 30/30 wall balls, 200/200′ Farmer’s walk
+
bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
+
Every 6:00 for 30:00 (5 sets):
300m run or 400m row/ski or 800m bike erg
9-12 pull-ups or 12 Australian CTB pull-ups or 4-6 muscle-ups (your choice bar/ring)
6 squat cleans
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least 2:00 rest each interval
+
3-5 sets:
:30 hollow hold
10-15 band tricep pressdowns
OR
mobility work
