3 rounds as warm-up:
5 v-ups
5m forward crab walk
5m backward crab walk
:05 chin-over-bar hold
:05 dead hang from bar
Every 6:00 for 30:00 (5 sets):
max (-1) unbroken toes-to-bar
500m row
10 reverse lunges w/heavy DB @ shoulders
+
5:00-10:00 coach-led mobility work
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