3 sets as warm-up:
4 band overhead squats, 3011
8 v-ups
12 Russian kettlebell swings
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3030 – similar to last week but no pauses, emphasis on returning to a perfect start position each rep
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box or seated DB presses if these aren’t there yet…
+
For time w/8:00 cap
160 double-unders
40 alternating DB snatches, moderate
20 burpees w/lateral hop over DB
+
5:00-10:00 coach-led mobility work
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