3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 shoulder presses, 21X2
2nd: 8-10 steps light DB death march
+
AMRAP in 8:00:
8 burpees
8 Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: there will be no 630PM class or open at that time tonight as we host UC’s CHAARG women

Dynamic mobility work – coach-led

For time in teams of 3 w/25:00 cap:
200 wall balls
10 rounds of [60 double-unders + 15 calories (your choice again)]
*same concept/structure as last week, w/only 1 team member working on the wall balls and 1 working on the 10 rounds at any given time (though WBs and the DU/cal can be accumulated simultaneously until one is completed)
+
optional bis & tris work of choice

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3 sets as warm-up:
:20 hollow rock
10 Russian kettlebell swings
5 DB goblet squats, 10X1

A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :60
+
4 sets:
:30 hand-release push-ups
:30 alternating DB snatches
:60 rest
+
4 sets:
:15 L-arm DB hang clean & jerk
:15 R-arm DB hang clean & jerk
:30 calories – your choice
:60 rest
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings

Every 8:00 for 5 sets @ easily sustainable effort:
600m row or 1.2 mile Ass/Echo Bike or 1200m bike erg
3 rounds of [1-3 wall walks + 15m/side tough mixed carry w/1-arm Farmer’s walk + 1-arm front rack]
*total work time should leave about 3:00 of rest each round, adjust accordingly
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
1/side Turkish get-up + 2 windmills @ top
:15-:30 hollow rock
:15-:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 8-12 alternating reverse lunges (bar on back)
2nd: 8-12 alternating DB rows from plank
*load both moderately to allow for quality movements throughout
+
AMRAP in 10:00:
5 pull-ups
15 air squats
45 double-unders
+
5:00-10:00 mobility work – coach-led

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2 rounds:
5 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
+
Every :90 for 15:00 (5 sets of each):
1st: 3-4 shoulder presses, 21X2
2nd: 20 unbroken moderate Russian kettlebell swings
+
For time w/10:00 cap:
100 burpees
*start @ one of the rig and advance 1 squat rack station every 20 reps
+
5:00-10:00 coach-led mobility

Post results to comments.