3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 air squats w/short pause in the hole
:15 hollow hold
Every :60 for 12:00 (4 sets of each):
1st: 5-6 L-leg front rack reverse lunges (bar starts on ground each set)
2nd: 5-6 R-leg front rack reverse lunges
3rd: 6/side plank rotations
+
3 sets for max reps:
:60 strict pull-ups OR bar muscle-ups if they’re already smooth
:30 rest
:60 wall balls
:30 rest
:60 anchored sit-ups w/fingertips touching temples throughout
:60 rest
+
5:00-10:00 mobility work – coach-led
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