For completion as warm-up:
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
15m walking lunges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift @ 21X1 + 1 clean pull + 1 power clean
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
+
3 rounds for time(s):
15 push-ups
25 Russian kettlebell swings, light/moderate
35 double-unders
:60 rest
+
5:00-10:00 mobility work – coach-led
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