2 rounds as warm-up:
10 alternating toe touches from plank w/:01 hold each rep
:15/side single-leg glute bridge hold OR :30 double-leg glute bridge hold
:15-:30/side plank
On a single 20:00 running clock:
4:00 to build to a shoulder press max
4:00 rest
4:00 AMRAP of (15m walking lunges w/DB @ shoulders + 10 alternating DB rows from plank)
4:00 rest
4:00 AMRAP of (5 toes-to-bar + 15 air squats + 45 double-unders)
+
For completion, break, rest, & partition as desired:
50 GHD hip extensions
50 alternating DB curl & press
+
5:00-10:00 mobility work – coach-led
Post results to comments.