Weightlifting tech + a little breathing + a big pump
10:00 @ very easy effort:
20 alternating prisoner tall kneeling to standing
20 Russian twists – can use a light DB/KB/plate or med ball
40 single-unders
+
Every :60 for 10 sets:
1 tall clean or tall snatch w/pause in the hole before recovering
+
10:00 @ high effort:
250m row
1 length down & back tough Farmer’s walk
1 length down & back tough ball or bag carry
+
abs/bis/tris!