3 rounds as warm-up:
4 alternating Turkish get-ups, light & smooth
4-8 toes-to-bar, toes-through-rings, or v-ups
Every :60 for 12:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges (bar starts on ground each set)
2nd: :05-:15/side single-arm hang from bar or ring
3rd: :15/side star plank
+
For time w/12:00 cap:
40 wall balls
400m 1-arm Farmer’s walk, heavy! – switch arms as needed throughout
40 wall balls
+
5:00-10:00 coach-led mobility work
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