2 rounds as warm-up:
5 push-ups w/alternating toe touches from top
:15-:30 relaxed hang from bar
5 band or pvc passthroughs
5 band or pvc overhead squats
+
Every :90 for 15:00 (5 sets of each):
1st: 10 alternating goblet reverse lunges
2nd: 10-15 Russian kettlebell swings
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 unbroken strict pull-ups, band-assist as needed to ensure 5
2nd: 30-50 double-unders or :45 double-under practice
+
5:00 coach-led mobility
*notes: if you’re competing tomorrow stick to the low end of the rep ranges and keep the loading light throughout