2 rounds as warm-up:
3 inchworms
15m walking lunges
:15/side star plank
15m walking lunges
10 alternating toe touches from plank

Every :60 for 15:00 (5 sets of each):
1st: 5 L standing DB shoulder presses, 21X1
2nd: 5 R standing DB shoulder presses, 21X1
3rd: 5 clean-grip deadlifts, 21X1
+
For time:
20 burpees
20 Russian kettlebell swings
400m run
20 Russian kettlebell swings
20 burpees
+
5:00-10:00 coach-led mobility

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