3 sets as warm-up:
20 single-unders
10 Russian kettlebell swings
5 1 & 1/4 goblet squats
For total reps:
5:00 toes-to-bar
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
Every :60 for 12:00 (3 rounds of each):
1st: :15-:30 arrested superman hold
2nd: :10-:15/side star plank
3rd: 15 band face pulls
4th: :10-:15/side bottom of pistol hold
+
5:00-10:00 mobility work – coach-led
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