3 sets as warm-up:
:15/side plank
:15 arrested superman hold
15 air squats, 1010 – steady :02 reps with no pauses
Every :60 for 12:00 (4 rounds of each):
1st: :20-:30 hollow rock
2nd: :05-:15/side bottom of pistol hold or single-leg balance (standing with knee raises above hip level)
3rd: :05-:10/side single-arm hang from ring or bar
+
Every 6:00 for 3 sets:
30 double-unders
10 DB goblet squats
10 pull-ups
10 DB box step-overs
30 double-unders
*use the same single DB for both the squats & the step-overs (hold any way you’d like), goal is challenging loads that will get the work done in roughly 2:00-4:00 each round
+
5:00-10:00 mobility work – coach-led
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