3 sets as warm-up:
5-10 scap push-ups
5-10 scap pull-ups
10/side single-leg glute bridges
12:00 to build to a tough front squat triple in 5-8 total sets
+
2:00 rest
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Every :60 for 8:00 (4 sets of each):
1st: :30 row or bike increasing pace every round
2nd: :30 double-unders
+
2:00 rest
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For time w/4:00 cap:
30 pull-ups
30 alternating goblet reverse lunges
+
5:00-10:00 mobility work – coach-led
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