for completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
+
3 rounds easy:
5-10 toes-to-bar
10 air squats w/pause in the hole
Every :90 for 15:00 (5 sets of each):
1st: 2-3 1&1/4 front squats, start light & build
2nd: 5/side 1-arm DB rows as heavy as possible, 10X0
+
5 rounds for time w/10:00 cap:
15 wall balls
15 sit-ups w/fingers touching side of head throughout – do not count reps if fingers come off head!
+
5:00-10:00 mobility work – coach-led
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