For completion as warm-up:
300m row
8 light alternating Turkish get-ups
:30 hanging bent-knee tuck
Every :90 for 12:00 (4 sets of each):
1st: 15m offset walking lunge (1-arm DB Farmer’s and 1-arm KB front rack) – switch arms set-to-set so that each side does 2 sets
2nd: :45 front leaning rest on ground – if these are easy, use a band to increase resistance, demo here: https://www.youtube.com/watch?v=KlXwek-fSRA
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3 rounds for time(s):
15 pull-ups or 15 Australian pull-ups or 5 muscle-ups (toughest variations you know is achievable in no more than :60 for at least the first round)
20 sit-ups
25 air squats
:60 rest
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5:00-10:00 coach-led mobility work
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