2 sets as warm-up:
10 alternating prisoner tall kneeling to standing
:30 hollow rock or hollow hold
10:00 standing triple jump practice – hopefully a little less awkward than last week…
+
30-20-10 @ steady effort – definitely not all-out:
Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or hang power snatches, or box jumps
Sit-ups w/fingertips touching temples throughout
+
2 sets:
7/side 3-way straight-leg raises w/:01 pause @ top of each position
7/side plank clamshells
rest as needed throughout, eemphasis is on quality
+
3:00-5:00/side single-leg static back
notes: easier day ahead of Murph