Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every :60 for 6 sets:
5 moderate/tough thrusters, each set starts from the ground – efficiency over load
+
12:00 @ 80% effort – smooth & sustainable, practice efficient movement!
60 double-unders or 90 single-unders
30m unweighted walking lunges
30m Farmers’ walk, tough
+
optional Brandon v Lee tiebreak, AMRAP in :90:
med ball over shoulder, score as total reps x med ball weight (your choice weight)
+
5:00-10:00 coach-led mobility work
Post results to comments.
AM
15:00 Assault Bike @ Z1
PM
A1. Passive-to-active hang from bar, 3 x 12; :30 rest
A2. Overhead barbell shrugs, 3 x 12 @ 45; :30 rest
A3. Push-up w/scap push-up @ top, 3 x 12; :30 rest
A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
B1. Unweighted walking lunges, 3 x 30m; :90 rest
B2. Romanian deadlifts, 5-5-5, 3010; :90 rest
C1. Peterson step-ups, 3 x 15/side to blue mats; :30 between sides, :30 rest
C2. Unweighted hip extensions, 3 x 20; :90 rest
D1. Axle Pendlay row, 3 x 5, 4010; :60 rest
D2. Axle floor press, 3 x 5, 3010; :60 rest
+
3 rounds steady:
30m yoke carry, light
30m med ball carry
15 glute-ham sit-ups
+
walk out to tracks and back