For completion as warm-up:
400m jog
+
3 rounds easy:
3 slow & deliberate inchworms
3 standing broad jumps – increase effort across the 9 reps
Every :90 for 12:00 (4 sets):
1st: 4-6 L leg barbell split squats, 3111
2nd: 4-6 R leg barbell split squats, 3111
+
Every 2:00 for 16:00 (4 sets of each):
1st: 200m run hard OR :40 bike/row hard if it’s raining
2nd: :30 max strict pull-ups + :30 max air squats
+
5:00-10:00 coach-led mobility work
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