3 rounds as warm-up:
10 alternating toe touches from plank
10 walking lunge steps w/reach overhead
:20 hollow rock
AMRAP in 15:00:
5 strict pull-ups
10 hand-release push-ups
15 air squats
+
For completion – break, rest, & partition as desired:
2:00 flutter kicks
2:00 arrested superman hold
60 light band pull-aparts
:60 med ball bear hug hold
+
5:00-10:00 mobility work – coach-led
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