3 sets as warm-up:
:10-:20 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
:10-:20 handstand hold
+
Every 2:30 for 15:00 (6 sets):
1 1&1/4 back squat
2 back squats
6/side single-arm band face pulls w/pause @ the back
+
For time w/10:00 cap:
20 alternating DB reverse lunges (DBs held anywhere)
20 alternating DB rows from plank
20 alternating DB reverse lunges
200m dual DB Farmer’s walk
*same load for movements
+
5:00-10:00 coach-led mobility