3 sets as warm-up:
5 push-ups, 2021
15 light band pull-aparts
:15 passive hang from bar
Every 2:00 for 10:00 (5 sets):
2-3 moderate/tough close-grip bench presses, 20X1
+
Every :60 for 15:00 (5 sets of each):
1st: 2-3 moderate/tough power clean singles
2nd: :30 max strict pull-ups
3rd: :30 handstand hold or steady wall walks – you choice
+
5:00-10:00 coach-led mobility work
Post results to comments.