10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
60 pull-ups
120 wall balls
60 toes-to-bar
90 burpees
400m Farmer’s walk
+
Optional:
Ab sculpting of choice
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A. Back squat, 3 x 3-4, 40X1; 2:30 rest
B. Supinated chin-over-bar hold, 1 x max
C. L-sit or dip support (hold top or ring or bar dip), 1 x max – pick the most challenging variation you can hold for at least :05
+
For 16:00:
1st: :30 tough upper body pulls (ring/bar muscle-ups if proficient, CTB pull-ups, pull-ups, ring rows, Pendlay rows, etc.)
2nd: :30 wall balls
3rd: :30 double-unders
4th: :30 Assault Bike @ high aerobic effort
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
15 wall walks
75 kettlebell swings
1500m row
75 kettlebell swings
15 wall walks
+
Optional:
Ab sculpting of choice
