3 rounds easy:
:20/side plank
10 Russian kettlebell swings
10 alternating reverse lunges

For time:
60/45 calories – your choice bike/row/ski
6 rounds of (10 alternating DB snatches + 10 burpees)
+
3 sets not for time:
20 alternating DB curl
20 band press downs
20 AbMat sit-ups (or 10-15 GHD if you’ve been doing those recently)
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

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