Light weightlifting tech + easy squat/cal/jump
3 rounds as warm-up:
10 alternating toe touches from plank
5 YTWs
5 prisoner Kang squats
+
Every 2:30 for 15:00 (5 sets):
3 squat snatches or 3 overhead squats, both options w/a :01 pause in the hole
*keep things light/moderate throughout, get in :30-:60 of mobility work of choice during the rest
+
12:00 @ 70-80% effort – pretty chill again like last week:
12 wall balls
18 calories – you choice
48 double-unders (or a smaller number that’s achievable in less than :60)
+
optional 5:00-10:00 coach-led mobility