3 sets as warm-up:
15m unweighted walk lunges
10 alternating toe touches from plank
15m bear crawl
:20 passive hang from bar
Every :90 for 15:00 (5 sets of each):
1st: 4-5 clean-grip Romanian deadlifts, 21X1 w/bottom position anywhere below the knees but off the floor
2nd: 8-10 alternating DB Z presses w/:01 pause @ the top
*if hamstring mobility limits ability to press while seated on the floor you can sit on a bench
+
3 sets for reps:
:90 strict handstand push-ups or ring dips or push-ups
:60 tough Russian kettlebell swings
:30 double-unders
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.