Pre-Open 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: 2 front squats
2nd: 4-8/side 3-point DB rows or pronated to supinated ring rows
+
Every :90 for 12:00 (4 sets of each):
1st: 2 clean pulls
2nd: 4-8 dual DB bench press
+
For time:
30 calories
30 burpees
+
5:00-10:00 coach-led mobility