For completion as warm-up:
15m slow bear crawl
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
15m slow bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull + 1 power clean, build so last couple sets are tough
2nd: 1/side Turkish get-up, slow & controlled
+
For reps:
2:00 wall walks
:60 rest
:60 double-unders
:60 rest
2:00 Russian kettlebell swings, tough
:60 rest
:60 double-unders
:60 rest
2:00 push-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.