3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating DB snatches, light
Every :60 for 15:00 (5 sets of each):
1st: 4-6 L front rack reverse lunges
2nd: 4-6 R front rack reverse lunges
3rd: 4-6 strict pull-ups (no bands, sub 4-6 challenging ring rows or perfect Australian CTB pull-ups)
*all sets challenging but solid/controlled throughout
+
For reps:
4:00 of (4 toes-to-bar + 8 push-ups + 12 air squats)
4:00 rest
4:00 of (12/8 calories + 8 burpees]
*large classes can start on either 4:00 segment, then switch
+
5:00-10:00 coach-led mobility
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