2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 12 1-arm DB overhead walking lunges – switch arms after 6
2nd: :30 tuck-knee hang from bar
+
Every 3:00 for 4 sets:
10 Australian CTB pull-ups or ring rows – set-up that allows for solid unbroken reps
15 goblet squats – challenging load that’s still do-able unbroken for all sets
:60 front leaning rest on ground (hands or forearms)
+
5:00-10:00 coach-led mobility work
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