3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
Every 3:00 for 12:00 (4 sets):
5 front squats or overhead squats from the ground
10 hard calories – you choice bike/row/ski
*full clean/snatch counts as first rep
+
AMRAP in 10:00:
25 toes-to-bar
25 wall balls
25 row calories
25 wall balls
+
3-5 sets:
10 band bicep curls
10 band tricep pressdowns
OR
mobility work