For completion as warm-up:
3:00 easy row
+
3 rounds easy:
3 slow & deliberate inchworms
5-10m duck walk
Every :60 for 12:00 (3 sets or each):
1st: 4-5 L barbell on back split squats, 3010
2nd 4-5 L 3-point DB rows, 3010
3rd: 4-5 R leg barbell on back split squats, 3010
4th: 4-5 R 3-point DB rows, 3010
+
Every :90 for 12:00 (8 sets):
6 toes-to-bar
12 air squats
18 double-unders
*goal is each round completed in :30-:60, adjust reps and/or movements accordingly from the start to give yourself the best chance
+
5:00-10:00 mobility work – coach-led
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