3 sets as warm-up:
:15/side plank
15m walking lunges
:30 hollow hold
AMRAP in 12:00:
4 thrusters, moderate up to 135/95 (should still be unbroken each set)
8 burpees
12 knees-to-elbows
48 double-unders
+
Every :90 for 12:00 (2 rounds of each):
1st: 10-15 very light band good mornings
2nd: :10-:15/side star plank
3rd: :30 bottom of squat hold – nice & relaxed
4th: :10-:20 top of ring row or Australian CTB hold
+
5:00-10:00 mobility work – coach-led
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