3 sets as warm-up:
:15/side plank
:15 arrested superman hold
10 light Russian kettlebell swings
AMRAP in 12:00:
8 toes-to-bar
12 (6/side) single-arm DB hang clean & jerks
36 double-unders
+
Every :60 for 12:00 (3 rounds of each):
1st: 10 light band good mornings
2nd: :10-:15/side star plank
3rd: :30 bottom of squat hold – nice & relaxed
4th: 10-15 light band pull-aparts
+
5:00-10:00 mobility work – coach-led
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