A) OPEN GYM
B) 6 rounds @ conversational pace
2:00 Row/AD/400m run
1:00 no push up burpee + box step over
1:00 ABMSU
:30 dual KB front rack hold + :30 Dual KB OH walk
C) Running intervals – aim for consistent times /set
4×800 rest 1:1
D) Kipping/Butterfly PU progression
4 rds for quality – rest as needed
4-6 Single kipping / butterfly pull up reps.
4-6 v-ups + :20-:30 hollow hold
4-6 arch pulse + :20-:30 superman hold
10 Banded lat pull down