3 rounds as warm-up:
3 inchworms, slow & controlled
:10-:15/side star plank
8 wall balls – 1st set w/pause in the hole, 2nd set 1 & 1/4, 3rd set normal
Every 2:00 for 24:00 (3 sets of each):
1st: max L-sit – any variation that can be held for at least :30 initially (bend @ one/both knees, on parallettes, between boxes/benches, etc.)
2nd: 15 Australian CTB pull-ups or ring rows
3rd: 30m single-arm DB overhead (or at shoulder if overhead mobility/stability is the main limiter) walking lunges – switch arms @ 15m
4th: 20/15 row calories
+
optional 3 sets not for time:
6-8 GHD back extensions (flexion/extension of back rather than hinge @ hips), 3030
12-16 alternating DB curl & press
+
5:00-10:00 mobility work – coach-led
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