For completion as warm-up:
15 tiny kip swings (hollow-to-arch)
30m bear crawl
10 moderate kip swings
30m walking lunges
5 big kip swings
Every 2:30 for 15:00 (6 sets):
2 back squats, 20X1
+
12:00 @ 80% effort – steady & sustainable pace:
18 toes-to-bar
36 wall balls
72 double-unders
*bigger sets than we normally do for this type of work, have a good plan for pacing and see how it goes…
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 175-235
B. 3 rounds
3 sets of six on the toes to bar
3 sets of 12 on the wall balls
2 sets of 36 on the double unders
That’s the plan I went in with and stuck with it throughout the whole time. I don’t think I could have done anything differently. Everything was maintainable, just felt a little hard to hold a 80% so I just took some rest when needed.