3 rounds as warm-up:
:30 relaxed hang from bar
6 alternating forward lunges
3 pvc overhead squats w/:03 pause in the hole
6 alternating reverse lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 2 alternating reverse lunges + 1 front squat
2nd: :60 strict supinated pull-up accumulation – only band-assist if you have 0 strict pull-ups
+
For time w/10:00 cap:
50 alternating box step-ups holding med ball in any fashion (can sub 50 alternating reverse lunges for larger classes)
150 double-unders
50 wall balls
+
5:00-10:00 coach-led mobility
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