4 rounds as warm-up:
1/side Turkish get-up + 1 windmills @ top + 15m single-arm overhead carry
:30 hollow rock
AMRAP in 10:00:
10 perfect hand-release push-ups or 10 handstand push-ups if you’re good there…
10 tough Russian kettlebell swings
40 double-unders
+
Every 2:00 for 18:00 (3 sets of each):
1st: 20 alternating DB curls
2nd: 15-20 unbroken GHD hip extensions
3rd: 20/15 calories – your choice row/bike/ski
5:00-10:00 mobility work – coach-led
Post results to comments.
A. 6+20 (60# KB, hspu)
B. 25# dumbbells