For completion as warm-up:
90 single-unders
30m walking lunges
30m bear crawl
10 alternating toe touches from plank, nice & slow
Every 2:30 for 15:00 (6 sets):
6 back squats, 30X1
*build from light/moderate to heavy
+
Every :90 for 15:00 (10 sets):
5-10 pull-ups – any unbroken variation
10 challenging but unbroken goblet squats
*note the total volume of the pull-ups (50-100) and choose your reps wisely – should be repeatable throughout and not cause any hand issues
+
5:00-10:00 coach-led mobility
Post results to comments.
Did a little “practice” 5k with my 8 year old sister for girls on the run, then some strict pull ups on the monkey bars
A. 115-125-135-145-155-165.
B. 10 butterfly each round, 53# goblet squats