4 sets as warm-up:
2 alternating Turkish get-ups
10 band pull-aparts
Every :60 for 8:00:
1st: 8 DB thrusters, moderate/tough unbroken
2nd: 6-12 pull-ups – must be able to be completed within :30 for all rounds
+
Every :60 for 8:00:
1st: 15m bear crawl + 15m walking lunges
2nd: :30 row @ moderate effort
+
Every :60 for 8:00:
1st: :30 double-unders
2nd: :30 bike @ moderate effort
+
5:00-10:00 coach-led mobility work
Post results to comments.
SCHEDULE NOTICE: just a single 0900 class tomorrow, July 4th, expect a challenge and be sure to bring water, going to be hot…