For completion as warm-up:
2:00 run/row/bike/ski easy
15m walk on toes
15m walk on heels
+
3 rounds easy:
10 alternating toe touches from plank
30 double-unders or 60 single-unders
3 rounds for time w/15:00 cap:
400m run
21 Russian kettlebell swings
12 burpees
*choose a KB that would allow for unbroken for at least the first round
+
3 rounds not for time:
5/side single-leg DB/KB Romanian deadlifts, 3111
:30-:60 plank on rings or ground
+
5:00-10:00 mobility work – coach-led
Post results to comments.