3 rounds as warm-up:
5/side single-leg glute bridges
5/side single-arm DB hang clean & jerk w/:01 pause overhead
5 hollow to superman rolls
Every :90 for 24:00 (4 sets of each):
1st: :60 max strict pull-ups – use band assistance that allows for at least 5 reps by the last set
2nd: max L-sit hold on benchs/parallettes/box – select a variation that allows for at least :20-:30
3rd: 10 box step-overs w/single KB/DB held in any fashion
4th: :60 double-unders
5:00-10:00 mobility work – coach-led
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