2 sets as warm-up:
5 strict pull-ups or ring rows
15m walking lunges
30 single- or double-unders
Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 20X1
2nd: 3/side 3-point DB rows, 20X0
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5 rounds @ high effort w/quality movements:
10 knees-to-elbows or toes-to-bar or hanging knee raises
10 alternating reverse lunges, moderate/tough DBs @ shoulders
+
5:00-10:00 coach-led mobility
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