3 rounds as warm-up:
5/side 1-arm DB shoulder press
5/side DB crossbody deadlift, 3111
:20 hollow rock/hold
Every :90 for 12:00 (4 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: :20-:40 plank on forearms – maintain hollow position, long neck, and packed scaps throughout
+
Death by burpee up to minute 15:
min 1: 1 burpee
min 2: 2 burpees
min 3: 3 burpees
…
min 14: 14 burpees
min 15: max burpees
*workout ends if you do not complete the allotted burpee reps within the minute
+
5:00-10:00 mobility work – coach-led
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