For completion as warm-up:
15 bear crawl
15m walking lunges
:30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout)
15 bear crawl
15m walking lunges
400m run or 500m row or .5 mile Assault Bike

Every :90 for 12:00 (4 sets of each):
1st: 12 alternating reverse lunges w/bar on back
2nd: :30 hollow hold or :30 L-sit – can tuck knees on either if needed, goal is :30 unbroken seconds
+
For reps:
4 sets of (:30 strict pull-ups + :30 rest)
:60 rest
4 sets of (:30 tough DB thrusters + :30 rest)
:60 rest
4 sets of (:30 double-unders + :30 rest)
+
5:00-10:00 coach-led mobility work

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