For completion as warm-up:
400m easy jog or .6 mile easy bike
+
3 sets:
1/direction hollow to superman roll
:15-:30 2-arm passive hang from bar or rings

Every :90 for 30:00 (5 rounds of each):
1st: :60 strict pull-ups
2nd: 10m tough DB walking lunges
3rd: :60 row or bike @ easy/moderate effort
4th: :30-:60 plank on ground or rings OR hollow rock
+
5:00-10:00 mobility work – coach-led

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