For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
10m toe walk
10m heel walk
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
5 big kip swings + 5 pull-ups (or just 10 big kip swings)
Every 2:30 for 10:00 (4 sets):
10 back squats @ 50% of max – stay “light”, we’ll be building these over the next few weeks…
+
AMRAP in 15:00:
Max unbroken strict pull-ups
300m run
*goal here is max reps each round, not necessarily best total
+
5:00-10:00 coach-led mobility
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