G2O/burpee/cal intervals + accessory work
2 rounds as warm-up:
:30 hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
5:00 to build to a moderate ground-to-overhead single, mostly just to gauge appopriate starting weights
+
Every 4:00 for 20:00 (5 sets):
3 ground-to-overhead any way
9 bar-facing burpees
15 calories – your choice
*goal is completion of all work in no more than 2:00 to allow for adequate rest
*can stick w/1 moderate weight throughout or add just a bit each set to end heavy
+
3 sets not for time:
5 YTWs
:30 hollow hold
+
optional 5:00-10:00 coach-led mobility