3 rounds as warm-up:
5/side plank rotations
5/side single-leg glute bridges
5/side single-arm DB hang clean & jerk w/:01 pause overhead
Every :90 for 24:00 (4 sets of each):
1st: max up to :30 hanging L-sit from bar or rings (or hanging knee raise)
2nd: :60 push-ups accumulation @ 1011 – make the tempo perfect, so @ :03/rep the most possible in :60 is 20 reps
3rd: 15-20 unbroken Russian kettlebell swings
4th: 5/side tough 1-arm DB push jerks
+
3 sets not for time:
:30 Sorensen hold
10 alternating DB curls, heavy
5:00-10:00 mobility work – coach-led3 rounds as warm-up:
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