3 rounds as warm-up:
5 ring rows or strict pull-ups
5 band or pvc overhead squats, slow & controlled
:10-:15/side plank
Every :90 for 15:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges
2nd: :15-:30 relaxed hang from bar
+
12:00 @ 85% effort – sustainable!:
12 calories – your choice
12 alternating DB rows from plank
12 sit-ups w/feet anchored under DBs
+
5:00-10:00 coach-led mobility
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