For completion as warm-up:
5 inchworms
30m/side 1-arm Farmer’s walk
5/side plank rotations
30m/side 1-arm Farmer’s walk
5 inchworms
+
Every :60 for 15:00 (5 sets of each):
1st: 5 touch-and-go deadlifts, moderate & smooth
2nd: :15-:30 handstand hold or plank on ground
3rd: :30 row/bike/ski easy
+
Every :60 for 15:00 (5 sets of each):
1st: 12 Russian kettlebell swings
2nd: 8 bar-facing burpees
3rd: :30 row/bike/ski hard
+
5:00-10:00 coach-led mobility

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