3 rounds as warm-up:
3 slow & controlled inchworms
3 standing broad jumps – all sub-maximal
:60 single- or double-under practice
AMRAP in 14:00:
7 strict pull-ups
14 kettlebell swings
200m run or .4 mile Assault Bike or 250m row
*it’s ok for the strict pull-ups to be challenging, but we’d like them completed in no more than :60 each round – adjust accordingly by cutting the reps a bit or opting for Australian CTBs… swings should light/moderate and ideally unbroken, and run/Bike/row should be paced to allow for the pull-ups to be completed as efficiently as possible
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Accumulate the following in a 14:00 window, can partition as desired or go straight through:
:60/side plank
2:00 arrested superman hold
60 band face pulls
2:00 bottom of squat hold w/light med ball in bear hug (stay upright w/nothing touching the legs)
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5:00-10:00 mobility work – coach-led
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