For completion as warm-up:
5 wall walks
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
:30 handstand hold
Every :90 for 15:00 (5 sets of each):
1st: 1 pause snatch-grip deadlifts (:01 just below knees) + 1 pause snatch pull (:01 just below knees) + 1 snatch pull
2nd: 5-7/side 1-arm standing DB shoulder press w/:01 pause @ top
+
For reps:
4 sets of (:30 push-ups + :30 rest)
:60 rest
4 sets of (:30 Russian kettlebell swings + :30 rest)
:60 rest
4 sets of (:30 double-unders + :30 rest)
+
5:00-10:00 mobility work – coach-led
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