3 rounds as warm-up:
:20 hollow hold
10m crab walk
:05 chin-over-bar hold
:05 dead hang from bar

Every 2:00 for 5 sets:
2 close-grip bench presses, 20X1 – build to heavy for the day (start conservatively to allow that)
+
5 sets:
8 toes-to-bar or 12 sit-ups
12 kettlebell swings, light/moderate
48 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work

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