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, try to add a rep or set to what you did last week
+
For completion/time @ 70-80% effort w/a partner:
1.5 mile bike – switch as desired
300m Farmer’s walk (10 x down & back total, 5 each)
300m single-arm DB overhead carry, switch arms as desired (10 x down & back total, 5 each)
1500m row – switch as desired
+
5:00-10:00 mobility work – coach-led
Post results to comments.