3 sets as warm-up:
:10 hollow hold
:10 arrested superman hold
:10 passive hang from bar or ring
10m duck walk
Every :60 for 15:00 (5 rounds of each):
1st: :15/side star plank
2nd: 5/side 1-arm DB hang clean & jerks
3rd: :30 bike or row – increase effort a bit each set to prep for the chipper
+
For time:
20 row calories
20 burpees w/lateral hop over the rower
20 heavy kettlebell swings
+
5:00-10:00 mobility work – coach-led
Post results to comments.