Movements technique + overview
Complete 3 rounds of 2 minutes of each movement:
1) Monostructural: Rowing, jump rope (singles or DUs), step-ups
2) Mobility: PVC stretches, banded stretches, couch/pigeon holds
3) Loaded work: KB farmer's carry, OH waiter's walk, weighted plank holds
4) Mobility: foam rolling
5) Gymnastics: scap pullups, beat swings (kip practice), handstand holds (or kickup practice)
6) Posterior chain pre-hab: banded glute walks, back ext. on GHD, banded squats, weighted glute bridges
You can choose any movement from each category + work for 2 minutes for each category. Total of 36 minutes.
Max burpees in 3 min
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