For completion as warm-up:
2:00 easy row/bike/ski
+
2 sets:
3 slow & controlled inchworms
5m duck walk
:15 flutter kick
:15 hollow rock
:15 hollow hold
Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip Romanian deadlifts, 31X1 w/bottom position anywhere below the knees but off the floor
2nd: 6-8 alternating DB Z presses w/:01 pause @ the top
*if hamstring mobility limits ability to press while seated on the floor you can sit on a bench
+
For time w/10:00 cap:
100 double-unders
4 rounds of (15 unbroken Russian kettlebell swings + 15/10 hand-release push-ups)
+
5:00-10:00 mobility work – coach-led
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