Walk/hinge couplet + accessory work
3 rounds as warm-up:
:15 hang from bar
5/side single-leg prisoner good mornings
5 air squats w/alternating single-arm reach overhead
+
a few minutes to prep for what follows
+
7:00 @ 80-90% effort – emphasis on quality movement throughout, particularly on the WWs:
3 wall walks
3 heavy Russian kettlebell swings
3/6
3/9
and so on, keeping the wall walks @ 3 and adding 3 reps each round to the swings…
OR
7:00 @ 80-90% effort – emphasis on quality movement throughout, particularly on the DLs:
3 deadlifts, moderate up to 275/175
36′ handstand walk (3 mats out & back)
6/36′
9/36′
and so on, adding 3 to the deadlifts each round and keeping the HSW @ 36’…
*either/or on these couplets, no mixing & matching
+
Every :60 for 15:00:
1st: 10-15 band tricep press-downs
2nd: 2-3 YTWs w/:01 pause in each position
3rd: :15-:30 hollow rock
+
5:00-10:00 coach-led mobility