3:00 easy row or bike
+
3 rounds easy:
3 slow & deliberate inchworms
10 alternating crossbody DB deadlifts, 3111
Every :60 for 12:00 (3 sets or each):
1st: 4-5 L leg KB/DB suitcase deadlifts, 31X1
2nd 4-5 L single-arm DB shoulder press, 30X1
3rd: 4-5 R leg KB/DB suitcase deadlifts, 31X1
4th: 4-5 R single-arm DB shoulder press, 30X1
+
Every 2:00 for 12:00 (6 sets):
5 burpees w/lateral hop over DB
10 alternating DB snatches, moderate
30 double-unders
*goal is each round completed in :45-:75, 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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