3 rounds as warm-up:
:30 relaxed hang from bar
5/side single-leg prisoner good mornings
1 slow & controlled wall walk
10:00 ground-to-overhead prep
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For time w/5:00 cap:
30 ground-to-overhead, up to 135/95 – goal is completion of the 30 reps in under the cap, adjust loading accordingly
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Every :60 for 12:00 (3 sets of each):
1st: :10-:30 L side star plank
2nd: :10-:30 R side star plank
3rd: 4-6 L-leg KB Romanian deadlift to knee raise
4th: 4-6 R-leg KB Romanian deadlift to knee raise
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5:00-10:00 coach-led mobility
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