3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc or light band overhead squats
5 strict pull-ups or tough ring rows
Every :60 for 12:00 (12 sets):
3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed of the concentric)
4 sets for reps:
2:00 of (10 toes-to-bar + 20 wall balls + 40 double-unders + max wall balls in any remaining time)
*it is not assumed that everyone will get through the double-unders and back to the wall balls again, for many (most?) this will end with the rope, that’s OK!
5:00-10:00 mobility work – coach-led
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