For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
4 slow & deliberate inchworms
4 goblet squat curl to halos
Every :90 for 12:00 (4 sets or each):
1st: 15m DB walking lunges (DBs held anywhere)
2nd 7-10 ring rows or tough Australian CTB pull-ups, 2020
+
5 sets for total reps:
2:00 of [6 toes-to-bar + 6 goblet squats + 24 double-unders + 6 goblet squats]
:60 rest
*pick up where you left off each round
+
5:00-10:00 mobility work – coach-led
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