3 sets as warm-up:
8 walking lunges w/reach overhead & twist into lead leg each step
5-10 toes-to-bar or hanging knees raises
5/side 1-arm DB hang clean & jerk
AMRAP in 12:00:
10 DB push presses
20 Russian kettlebell swings
40 double-unders
*moderate loads on both the push presses & swings
+
Every :90 for 12:00 (2 rounds of each):
1st: :30-:45 hollow hold
2nd: :05-:15/side single-arm hang from ring or bar
3rd: :10-:20/side bottom of pistol hold or :20-:30/side single-leg balance (standing with knee raises above hip level)
4th: 20-30 band pull-aparts
+
5:00-10:00 mobility work – coach-led
Post results to comments.