2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold
Every :60 for 12:00 (4 sets of each):
1st: 1 max distance shot/ball/odd object overhead toss, standing broad jump, or vertical jump
2nd: :30 supine plank or table hold
3rd: :30 couch stretch (switch sides set-to-set so you do 2 sets on each side)
+
Every 3:00 for 12:00 (4 sets):
15-20 Russian kettlebell swings, alt DB snatches or hang cleans, very light hang power cleans or hang power snatches, or box jumps
15-20 sit-ups w/fingertips touching temples throughout
+
4 sets:
4/side 3-way straight-leg raises w/:01 pause @ top of each position
:15-:30/side star plank
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back
notes: another easier day ahead of tomorrow’s Murph Prep volume, though the bigger sets could make this challenging… adjust reps in the every 3:00 piece to allow for at least :60 of rest…