3 rounds as warm-up:
10 alternating toe touches from plank
15 prisoner air squats
:20 hollow hold
Every 3:00 for 5 sets:
5-4-3-2-1 power cleans – can be touch-and-go if you’re proficient with those, or drop & reset if not)
10 light/moderate band pull-aparts
+
3 sets for total row calories:
2:00 of (30m dual DB walking lunges + row calories in remaining time)
2:00 rest
*DBs on shoulders, pick a challenging weight that you can still do the 30m unbroken
+
5:00-10:00 coach-led mobility
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