For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups
Every :90 for 15:00 (5 sets of each):
1st: 2 clean pulls + 2 power cleans
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
+
For time:
40 kettlebell swings
800m run
40 burpees w/2-hand touch to target 4-6” above standing reach
+
5:00-10:00 coach-led mobility work
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