2 rounds as warm-up:
3 controlled wall walks
30m walking lunges
:30 arrested superman hold
Every :90 for 15:00 (5 sets of each):
1st: :30 max push-ups – be perfect, solid plank position throughout and chest clearly touching floor and full lock-out @ top
2nd: 5 snatch-grip Romanian deadlifts, 3111 – pretty terrible tempo, weight will be relatively light…
+
5:00 rest
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5 rounds for total reps:
:45 burpee box jump- or step-overs
:45 rest
:45 alternating DB snatches
:45 rest
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5:00-10:00 mobility work – coach-led
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