3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating prisoner step-ups
*all movement slow & controlled
10:00 to build to a heavy set of 15m unbroken walking lunges w/dual DB @ shoulders, KBs in front rack, or bag/ball @ shoulder or bear hug
+
Every :60 for 10:00 (5 sets of each):
1st: 10 wall balls
2nd: 10 sit-ups w/wall ball
+
AMRAP in 5:00:
Strict pull-ups, perform 15 double-unders or 5 bike calories every time you break
+
5:00-10:00 coach-led mobility
Post results to comments.