10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 8-10 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 25/side heavy!; :60 rest
+
For reps:
5:00 toes-to-bar or anchored ambit sit-ups
:60 rest
4:00 wall balls, 20/14 to 10/9
:60 rest
3:00 burpees w/jump to 45 plate
+
3 sets:
:30 Sorensen hold – weight if this is easy
rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Double KB or barbell overhead walking lunge (KB may not be possible for most), 3 x 8-12 steps; :60 rest
A2. Dead hang to inverted, 3 x 1-3 controlled (or :30 2-arm passive hang from bar); :60 rest
+
5 rounds for time w/a 12:00 cap:
27 double-unders or 54 single-unders
15 wall balls, 20/14 to 10/9
9 toes-to-bar, controlled hanging knee raises, or sit-ups
+
3 sets:
10 unweighted hip extensions
:30 Sorensen hold
rest as needed
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB front rack walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground), 3 x :45 rest; :30 rest
+
30-20-10 for time w/a 15:00 cap:
Alternating renegade rows (so 15/side on the round of 30)
Box step-overs w/DBs (same as used for renegade rows)
Sit-ups
