Post-Open EMOM – hinge & press
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every :60 for 32:00 (8 sets of each):
1st: 1-2 wall walks or 1-3 mat lengths handstand walk
2nd: 2-4 touch-and-go deadlifts
3rd: 8-12 sit-ups – any variation
4th: :40 bike/row/ski @ moderate effort
+
5:00-10:00 coach-led mobility