For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
15m walking lunges w/reach overhead & twist each rep
5 KB goblet squat curl to halo
Every :60 for 12:00 (4 sets of each):
1st: 2-3 front squats, 20X1
2nd: 3-5 L-arm 3-point DB rows, 20X0
3rd: 3-5 R-arm 3-point DB rows, 20X0
+
For time w/12:00 cap:
400m run or 500m row or .6 mile bike
21 DB front squats (DBs @ shoulders)
400/500/.6
15 DB front squats
400/500/.6
9 DB front squats
+
5:00-10:00 coach-led mobility
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