3 sets as warm-up:
:15-:30 plank on ground
:10-:20 hang from bar
10 pvc or band overhead squats
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats, 20X1
2nd: 5/side 3-point DB rows, 20X1
+
For time:
45 air squats
90 double-unders
45 air squats
90 double-unders
45 air squats
+
5:00-10:00 coach-led mobility
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