3 rounds as warm-up:
5 overhead squats w/a band, 33X1
10m slow bear crawl
:15 passive hang from bar
+
10:00 movement prep – use this time to select a challenging DB load and practice burpee efficiency on new standard (no walking back & up on the burpee, 2-foot take-off & land on the jump)
+
AMRAP in 9:00:
36 double-unders
12 alternating DB snatches, heavy
12 burpees w/lateral hop over the DB
+
3 rounds not for time:
10 unweighted hip extensions, 10X1 – note the pause at the top
:30 hollow hold
+
5:00-10:00 mobility work – coach-led
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