GENERAL WARM-UP (~15:00)

Running Warm-up (bike 3:00)

Then,
1:00/1:00 Sprinter hamstring stretch
1:00/1:00 Standing calf stretch

WORKOUT PREP (~6:00)

0:20 Bar hang
10 Hanging scap retractions
100m Run (bike)
5 No push-up burpee
2 Beat swings
3 Burpee pull-ups or burpee jumping pull-up
100m Run (bike)

WORKOUT (~20:00)

For time: 5 Rounds
400m Run (bike 1000m each round)
10 Burpee pull-ups (8 each round – plates to stand on to try to get close to a pull-up)
I was almost done at 20:00 and then just finished the last few burpee pull-ups.

Notes This is essentially a raw conditioning workout where a fast pace and quick transitions should be attempted. Ideally, the pull-up bar will be 4″-6″ above the athlete’s reach.
Faster times will be under 15:00 and is intended for all to strive for completion in under 20:00.

MOVEMENT AND EQUIPMENT OPTIONS

Run 
*Reduce the distance to be completed in under 2:30.

*500m/400m row or a 1200m/1000m air bike if running cannot be completed.

Burpee Pull-ups
*Reduce reps to allow for completion in under 2:00 per rounds.
*Burpee jumping pull-up

Minimal Equipment Option
5 Rounds for time
400m Run
10 Burpee to deadlift with a moderate loading of dumbbells or kettlebells.

ACCESSORY/SKILL WORK (~12:00)

3 Rounds NOT for time
0:20-0:30 Ring top support hold (tried really hard to hold this – had to leave a toe on floor)
8/8 Tempo single-leg cross body Romanian deadlift (10# db)

Notes Perform a support variation that allows athletes to complete the entire effort unbroken.
Perform the single-leg Romanian deadlifts with a 0:05 lowering phase and use a load that allows for completion at a moderate effort.

Movement Options
Ring Support
*For those that are competent with supports, they can practice muscle-ups or a muscle-up variation if the coach desires to give this as an option.
*Use band assistance or keep feet on the ground.

Single-Leg Cross Body Romanian Deadlift
*Perform a dumbbell Romanian deadlift with both feet on the ground.

Minimal Equipment
3 Rounds
10 Dumbbell bent over rows or single-arm ring row
10/10 Single leg cross body Romanian deadlift or bag single-leg Zercher good mornings

Good workout. Can’t believe I forgot to post this on Thursday.
I’m preparing for this week and I noticed I never finished Thursday or Friday!

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