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: :30 handstand hold or handstand walk or shoulder taps from top of wall walk
2nd: 2-3 sets of (1 toes-to-bar + 1 pull-up) OR (1 pull-up + 1 CTB pull-up) OR (1 CTB pull-up + 1 bar muscle-up)
*same structure as last week, just looking to get incrementally better…
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For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner holds dual plate pinch grip – switch as desired/needed
*if solo, perform 3 rounds of .3 mile bike + :60 dual plate pinch grip hold
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For completion @ 70-80% effort:
1500m row while partner holds dual KB/DB overhead – switch as desired/needed
*if solo, perform 3 round of 250m row + :60 dual KB/DB overhead hold
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5:00-10:00 mobility work – coach-led
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