2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold
10:00 standing triple jump practice – super awkward if you haven’t done these before…
+
3 sets:
20-30 unbroken Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or box jumps
30 sit-ups w/fingertips touching temples throughout
2:00-3:00 rest
+
3 sets:
5/side 3-way straight-leg raises w/:01 pause @ top of each position
: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…