For completion as warm-up:
15m walk on toes
15m wall on heels
15m walking lunges
15m bear crawl
15m crab walk
10 alternating toe-touches from plank
Every 2:00 for 16:00 (4 sets of each):
1st: 6-8 alternating barbell Romanian deadlifts, 3011
2nd: 6-8 alternating DB push presses – DBs in both hands @ shoulders, but only 1 goes overhead each rep
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For time w/10:00 cap:
400m run
35 burpees
300m run
25 burpees
200m run
15 burpees
*today’s burpees = chest on the ground to standing w/open hips/knees on a 45 lb bumper plate directly in front of you
+
5:00-10:00 mobility work – coach-led
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