3 rounds as warm-up:
:20 arrested superman
:20 hollow hold
15m unweighted walking lunges
Every 3:00 for 12:00 (4 sets):
4 back squats, 10X1 @ weight you can move w/speed throughout, likely just a bit heavier than last week
+
5 sets for even output:
2:00 of (10 burpees + 200m run + wall ball in remaining time)
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.