3 rounds as warm-up:
5/side bottoms up KB press
10 alternating DB rows from plank, light/moderate load
10/side single-leg glute bridges, 10X1
A. Front squat, build to a tough triple in 12:00
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Every 2:00 for 16:00 (4 sets of each):
1st: 15-25 wall balls – pick an appropriate number of reps that allows you to both walk tomorrow and be completed in roughly :60 each round
2nd: 300/250m row
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5:00-10:00 coach-led mobility work
Post results to comments.