For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: 1-2 wall walks OR 10-20’ handstand walk
2nd: 3 sets of (1 small kip + 1 moderate kip + 1 big kip) OR 1-3 bar muscle-ups
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For completion/time @ 70-80% effort w/a partner:
1200m run – switch every 200m, non-running partner must be holding a med ball or sand bag in any fashion
*if working solo, perform 3 rounds of 200m run + :60 med ball or sand bag hold
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For completion/time @ 70-80% effort w/a partner:
1200m run – switch every 200m, non-running partner must be holding a single heavy KB/DB overhead throughout
*if working solo, perform 3 rounds of 200m run + :30/side single-arm KB/DB overhead hold
+
5:00-10:00 mobility work – coach-led
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