2 rounds as warm-up:
:30 bent hollow hold
15m bear crawl
12 alternating reverse lunges w/single DB overhead (switch arms after 6 each round)

Every 3:00 for 5 sets:
6 back squats, 20X1
+
3 sets for total reps, picking up where you left off each set:
2:00 of [4 pull-ups + 4 toes-to-bar + 4 alternating dual DB reverse lunges + 4 dual DB squats] 2:00 rest
*same DBs @ shoulders for both movements
+
5:00-10:00 coach-led mobility

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