3 rounds as warm-up:
15m slow crawl forward
15m walking lunge
10 alternating DB snatches
15:00 to build to a heavy back squat single – can be a true max if feeling great, otherwise just heavy for the day
+
4 rounds for reps:
2:00 of (300/250m row + max in remaining time wall balls)
2:00 rest
+
5:00-10:00 mobility work – coach-led
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