10 paused goblet squats
10 glute bridges
10 kneeling reach throughs
3 min pulling EMOM, pigeon pose between sets
7 mins of death, we will be partnering up and judging each other on this to give you a feel for the open.
Burpees are to a target that you can’t reach when stood up. Both hands to touch the target. Look to find a pace that is uncomfortable but you can try and hold onto.
Aim to go every 2.30 with 10-15 deficit press ups between sets.
These are bar touching burpees to a bar that you cannot touch with both hands from a standing position.
Pick a pace, get uncomfortable and GO.