21.2
2 rounds as warm-up:
5 prisoner Kang squats
10 alternating toes touches from plank
:10-:20 relaxed hang from bar
+
2-4 sets:
2-4 alternating DB snatches
1-2 burpee box jump-overs
:30 moderate/tough bike or row to elevate HR and breathing…
+
For time w/20:00 cap:
10 alternating DB snatches
15 burpee box jump-overs
20/15
30/15
40/15
50/15
+
5:00-10:00 coach-led mobility