2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
5-10 strict pull-ups OR :10 chin-over-bar hold
Every :90 for 15:00 (5 sets of each):
1st: 3-4 front squats, start light & build a bit so only last 1-2 sets are tough
2nd: 4-6 heavy bent-over DB/KB rows w/slight pause @ top of each rep
+
3 rounds for reps:
3:00 of (400m run + max in remaining time of 10 toes-to-bar + 10 air squats)
:60 rest
+
5:00-10:00 mobility work – coach-led
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