1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 single-leg dumbbell deadlifts/leg
10 Kang squats

1 set:
10 med-ball front squats
10 alternating dumbbell deadlifts
10 med-ball push presses to target
10 alternating dumbbell deadlift + shrugs
10 wall-ball shots

- RX -
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb) (9/10 ft)

- INTERMEDIATE -
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)

- BEGINNER -
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/9 ft)

- MASTERS 55+ -
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/20 lb) (9/9 ft)

Post-workout
Accumulate with a partner:
40 DB Turkish get-ups
- Trade off as desired.

3 sets:
:20 banded shoulder stretch/side
20 banded pull-aparts

5 rounds for distance:
1:40 on / :20 off
- Rest 2:00
4 rounds for distance:
1:40 on / :20 off
- Bike, ski, or run.

- Hold close to a 2k race pace.
- Paces should be just beyond manageable, but you shouldn't fall apart.
- Move faster than you want to and fight to hang on and recover during the 20 seconds of rest.
- Start the first round with your 2k race pace and adjust from there.
- Use each work interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
- Start each interval with a sprint start to get the average 500-meter pace to where you want it as fast as possible.
- Finish the fifth and ninth intervals with a faster pace.
- Modification: effort/intensity.

EMOM 8:
Min. 1 | :30 GHD sit-ups
Min. 2 | 5-10 strict ring dips

- Scale GHD sit-up range of motion or substitute V-ups as needed.
- Substitute banded ring dips or ring support holds as needed.

2 rounds for time:
50 DB snatches (35/50 lb)
50 DB thrusters
- Use one dumbbell.