3 sets as warm-up:
3 slow inchworms
6 light DB upright rows (both arms this week)
18 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build to moderate/tough loads
2nd: :15/side star plank
+
3 rounds for even reps:
4:00 of (4 strict handstand push-ups* + 8 tough Russian kettlebell swings + 4 burpees + 24 double-unders)
:60 rest
*can be done from a pike off of box/bench or sub 4 tough seated on ground DB presses
+
5:00-10:00 mobility work – coach-led
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