For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
15m walking lunges w/reach overhead & twist each rep
5 light KB goblet squat curl to halo
Every :60 for 12:00 (4 sets of each):
1st: 3-4 front squats, 20X1
2nd: 4-6 L-arm 3-point DB rows, 20X0
3rd: 4-6 R-arm 3-point DB rows, 20X0
+
AMRAP in 12:00:
12 toes-to-bar
16 DB front squats (DBs @ shoulders)
200m run
+
5:00-10:00 coach-led mobility
Post results to comments.