3 rounds as warm-up:
5 KB goblet squat curl to halos
15m bear crawl
30 single- or double-unders
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 L DB rear foot elevated split squats, 30X0
2nd: 4-6 R DB rear foot elevated split squats, 30X0
+
AMRAP in 12:00:
400m run
40 wall balls
40 pull-ups
+
5:00-10:00 mobility work – coach-led
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