WGM intervals
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 6:00 for 5 sets:
4 squat clean singles
8-12 toes-to-bar OR 2-6 bar muscle-ups
400m row or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for 2:00-3:00 rest each interval
+
5:00-10:00 coach-led mobility