For completion as warm-up:
2:00 easy row/bike/ski
+
3 sets:
:10 hollow rock
:10 hollow hold
5/side light 1-arm DB snatches
Every :60 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 clean-grip deadlifts, 31X1
2nd: 5 L single-arm DB floor press, 30X0
3rd: 5 R single-arm DB floor press, 30X0
+
For time w/10:00 cap:
500m row
5 rounds of (10 Russian kettlebell swings + 10 burpees)
5:00-10:00 mobility work – coach-led
Post results to comments.