3 sets as warm-up:
10 air squats
:15 rest
:15 row @ tough but not max effort
:60-:90 rest
8:00 @ 70% effort of (:60 bike + 15m/side 1-arm overhead carry + :15/side plank)
4:00 rest
8:00 @ 70% effort of (:60 row + 15m crab walk + 15m bear crawl)
+
3 sets:
:20 max burpees – goal is to find the fastest cycle rate
:40 rest
5:00-10:00 mobility work – coach-led
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