3 rounds as warm-up:
5 hand-release push-ups w/:01 pause @ top
10 bent hollow rocks
15m walking lunges
Every 3:00 for 5 sets:
1 back squat, 20X1
12-15 light band pull-apart
+
For total time:
3 rounds of (10 toes-to-bar + 10 front squats @ 75/55)
3:00 rest
30 front squats, 75/55
300m run or 300m row
+
5:00-10:00 coach-led mobility
Post results to comments.