3 rounds as warm-up:
3/side KB windmill – light, slow & controlled
:15 passive hang from bar
+
5:00-10:00 movement prep – jump rope & DB movements, take this time to find an appropriate, challenging load
+
For time w/12:00 cap:
80 double-unders
20 alternating DB snatches
80 double-unders
20 DB power cleans
80 double-unders
20 DB deadlifts
80 double-unders
*same load for all DB movements
+
3 rounds not for time:
10-15 unweighted hip extensions, 10X1
:30/side plank
+
5:00-10:00 coach-led mobility work
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