2:00 easy bike/row/ski/run
2 sets of (10 alternating DB crossbody Romanian deadlifts + 10 alternating toe touches from plank), both movements slow & controlled throughout
+
Every :90 for 15:00 (5 sets of each):
1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support
2nd: 3 halting snatch-grip deadlifts, :02 pause just below the knees on the way up & down w/reset between reps
+
27-21-15-9 for time w/9:00 cap:
Burpees
Russian kettlebell swings
+
5:00-10:00 coach-led mobility

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