3 rounds easy:
:20/side plank
:20 passive hang from bar
10 alternating reverse lunges
For time:
30m DB walking lunges
30/20 calories – your choice row/ski/bike
30m DB walking lunges
+
5 sets not for time:
10 strict pull-ups – these do not need to be unbroken, but band assist as needed to ensure you can do at least 5 at a time
15 band press downs
20 AbMat sit-ups or 10 GHD if you’ve been doing those recently
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led
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