For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
15m walking lunges w/reach overhead & twist each rep
:30 2-arm passive hang from bar
AMRAP in 15:00:
5 strict pull-ups
5/side 1-arm DB hang clean & jerk
10 alternating pistols, Cossack squats, or prisoner step-ups to 20”
15 sit-ups
*select a single-leg movement that allows full ROM
**this is AMRAP, goal is max output, but obviously the strict pull-ups will limit overall speed for most, that’s ok today
+
3 sets:
5-6 DB floor presses from glute bridge, 40X0
:30-:60 rest
5-10 GHD hip extensions, 1011
:30-:60 rest
20 band pull-aparts
:30-:60 rest
+
5:00-10:00 mobility work – coach-led
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