2 sets as warm-up:
:15 hollow rock
:15 hollow hold
15 Russian kettlebell swings
5 KB goblet squats, 13X1

Every 3:00 for 12:00 (4 sets):
4-5 front squats, 20X1
*get in a little jump rope skill work during your rest, nothing crazy, just looking to improve efficiency…
+
Every :60 for 16:00 (16 sets):
5 CTB pull-ups
10 push-ups
15 air squats
*if at any point you cannot complete the 5/10/15 in the allotted minute, treat the remainder of the 15:00 as an AMRAP
+
5:00-10:00 coach-led mobility

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