Long EMOM
3 rounds as warm-up:
2 wall walks
5 hanging knee raises
10 alternating prisoner tall kneeling to standing
+
Every :60 for 30:00 (5 sets of each)
1st: 5-10 strict pull-ups
2nd: 5-10 calories
3rd: 10-15 wall balls or 10 alternating box step-ups holding med ball any way (your choice)
4th: 5-10 calories
5th: 20-40 double-unders
6th: 5-10 calories
*goal is everything in no more than :30, adjust accordingly
+
5:00-10:00 coach-led mobility