2 rounds as warm-up:
:60 bike or row
:15 rest
:60 burpees
:15 rest
*increase effort a bit for 2nd round
10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth again
+
10:00 @ 65-75% effort – should be easily sustainable throughout:
200m run
15 very light Russian kettlebell swings
30m slow bear crawl
+
Not for time:
400m offset carry w/1-arm Farmer’s and 1-arm either front rack or overhead – switch sides as needed
5:00-10:00 mobility work – coach-led
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