2 rounds as warm-up:
15m bear crawl
10 ring rows
15m walking lunges
5 slow pvc passthroughs
Every 2:30 for 15:00 (6 sets):
3 back squats, 22X1 – moderate/tough & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
+
For total toes-to-bar reps:
2:00 of (15 tough dual DB or KB goblet squats + max toes-to-bar in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
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