3 rounds:
3 slow & controlled inchworms
30m/side 1-arm Farmer’s walk
:30/side plank
+
Every 2:30 for 15:00 (6 sets):
1 close-grip bench press
9 Russian kettlebell swings, moderate
*work to a heavy single on the bench, but keep the swings warm-up-based for the 5-rounder
+
5 rounds for time w/a 10:00 cap:
6 ground-to-overhead
12 abmat sit-ups
*moderate load up to 135/95
+
5:00-10:00 coach-led mobility

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