3 rounds as warm-up:
4 scap pull-ups
7 scap push-ups
5/side single-leg prisoner good mornings
*all movement slow & controlled
Build to a challenging bench press single in 15:00
+
Every :60 for 10:00 (5 sets of each):
1st: 12 Russian kettlebell swings, tough unbroken
2nd: 12 sit-ups w/fingertips touching temples throughout
+
AMRAP quality reps in 5:00:
Perfect push-ups OR handstand push-ups OR strict ring dips, perform 15 double-unders every time you break
+
5:00-10:00 coach-led mobility
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