3 rounds as warm-up:
5-10m slow crawl forward
5-10m slow crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
10 prisoner air squats – last 5 1&1/4
Every 2:00 for 5 sets:
1 1&1/4 back squat – moderate & perfect for all sets/reps, final 1-2 singles can be tough as long as positions are spot on
+
Every :90 for 12:00 (4 sets of each):
1st: 5-10 unbroken strict pull-ups (band-assist as little as possible to ensure @ least 5 unbroken each set)
3rd: 10 alternating DB reverse lunges w/DBs @ shoulders
+
3 sets:
:40 row/bike/ski easy
:20 row/bike/ski all-out
2:00 walk rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
SCHEDULE NOTICE:
today (Tuesday), 12.31: 6AM, 1030AM, and 430PM classes only – gym closes @ 530, enjoy the rest of your 2019!
tomorrow (Wednesday), 01.01: 1030AM only!