Friends don’t let friends plank alone
400m run (increase speed on each lap)
Group dynamic stretches
10 empty barbell deadlifts
10 kip swings
Warm up to workout weight
5 rounds for time of:
Big sets! Find a way to tackle the toes to bar and deadlifts that means the last round is not completed in 2’s or singles. Split it into 2 sets from the beginning if needed! If you usually default to small sets or singles, pick a number of reps that allows you to be more consistent. A good option might be 10 reps per round! You don’t get fit looking at the pull up bar!
1 full squat snatch every minute, on the minute. Increase weight slowly from about 65%.
Accumulate 2 min. at the top of a pull-up / ring row.