For completion as warm-up:
2:00 run/row/bike/ski easy
+
2 rounds easy:
Half the rig toe walk
Half the rig heel walk
12 alternating toe touches from plank
24 double-unders or 48 single-unders

Every :60 for 12:00 (4 sets of each):
1st: 4-5 L leg DB/KB Romanian deadlifts, 3111
2nd: 4-5 R leg DB/KB Romanian deadlifts, 3111
3rd: :30 hollow rock
+
3 sets for total reps:
3:00 of (15 burpees + 45 double-unders + row calories in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led

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