For completion as warm-up:
15m toe walk
15m heel walk
30m walking lunges
30m bear crawl
30:00 @ easily sustainable effort:
6 med ball or sand bag ground-to-shoulder-to-ground (so no dropping, return to ground under control)
:60 plank on rings or ground
30 calories – your choice row/bike/ski
3 wall walks
60 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.