For completion as warm-up:
5:00 easy bike
+
3 rounds:
:15-:30 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
5 prisoner good mornings
For time w/15:00 cap:
150 wall balls
+
Every :60 for 15:00 (5 sets of each):
1st: 6-8 L-arm 3-point DB rows
2nd: 6-8 R-arm 3-point DB rows
3rd: 16-20 med ball Russian twists (each direction = 1)
+
5:00-10:00 coach-led mobility
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