2 rounds as warm-up:
:15-:30 handstand hold or plank
30m unweighted walking lunges
:30 arrested superman hold

8:00 overhead squat tech work/practice – keep things very light (pvc or empty bar for most), emphasis greatest range of motion possible while keeping bar in solid position overhead
+
4:00 rest
+
4 rounds for total reps:
:60 pull-ups
:60 push-ups
:60 air squats
:60 double-unders
:60 rest
+
5:00-10:00 mobility work – coach-led

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