Full body strength + sprint
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every :90 for 12:00 (4 sets of each):
1st: 3 front squats
2nd: 6-9/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 3 clean pulls
2nd: 6-9 dual DB bench press
+
For time:
500m row or 500m ski erg or 1000m bike erg
+
5:00-10:00 coach-led mobility