Dynamic mobility work – coach-led
5 rounds for time in teams of 3:
12 burpees w/2-hand touch to target 4-8” above standing reach
500/400m row
16 alternating box step-ups, 24/20
*each team member begins on a different station and all 3 rotate through only when all 3 have completed that station’s work in it’s entirety
+
optional 3 sets not for time:
8-10/side single-arm DB curl & press
:30 hollow rock or 12 glute-ham sit-ups
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