q(0:30) for [30], work continuously:

A1. 2A KB Farmers Carry, alternate with 2A KB OH or Front Rack walk

A2. Easy Row

A3. Skin the cat (3-5 reps) or Front Lever Negatives

A4. Easy Bike

A5. 4-7 Broad Jumps

A6. L-sit / Hollow to V-ups


Not all movements have to last a full 0:30. Work at a pace which allows minimal rest but continuous movement. Intensity should NOT be the focus, but rather moving properly with purpose.

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