3 rounds as warm-up:
1/side Turkish get-up + 2 windmills @ top
:15-:30 hollow rock
:15-:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 8-12 alternating reverse lunges (bar on back)
2nd: 8-12 alternating DB rows from plank
*load both moderately to allow for quality movements throughout
+
AMRAP in 10:00:
5 pull-ups
15 air squats
45 double-unders
+
5:00-10:00 mobility work – coach-led

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