For completion as warm-up:
100 single-unders
30m walking lunges
30m bear crawl
20 alternating toe touches from plank –
Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
*build from light/moderate to a final tough double
+
For time:
20 toes-to-bar
20 heavy goblet squats
40/30 calories – your choice row/ski/bike
20 heavy goblet squats
20 toes-to-bar
+
5:00-10:00 coach-led mobility
Post results to comments.
135-185, added 10# each round
5:24, rowed & 70# KB.
175-225 lb bs
Used 53 lb kB, skied, I think 6:24?