3 sets as warm-up:
1/direction hollow to superman roll
:05-:10/side 1-arm hang from bar or ring
5m duck walk forward
5m duck walk backward
Every :60 for 15:00 (5 rounds of each):
1st: 7 ring rows or Australian CTB pull-ups
2nd: 14 prisoner step-ups, 24/20
3rd: :30 plank on ground or rings OR hollow rock
+
For time:
20 Assault/Echo calories
30 toes-to-bar
40 air squats
+
5:00-10:00 mobility work – coach-led
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