For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
10/side plank clamshells
AMRAP in 16:00:
Toes-to-bar, run 400m every time you come off the bar
+
3 sets:
10 DB floor presses from glute bridge or 10 DB Z presses, 30X0 (if you did HSPU/WW yesterday opt for the floor presses, if you did push-ups yesterday opt for the Z presses)
:60 rest
10/side bent-over DB rows, 20X2
:60 rest
+
5:00-10:00 mobility work – coach-led
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