3 rounds as warm-up:
:10 passive hang from bar
:20 plank on ground
:30 wall sit
Build to a challenging bench press double in 10:00
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Every :60 for 10:00 (5 sets of each):
1st: 10 Russian kettlebell swings, tough unbroken
2nd: 5-10 push-ups
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Every :60 for 10:00 (5 sets of each):
1st: 30 double-unders
2nd: 10-15 sit-ups w/fingertips touching the temples throughout
*no addition rest between the 2 EMOM, and cap each movement @ :30
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5:00-10:00 coach-led mobility
Post results to comments.