For completion as warm-up:
5-10 strict pull-ups
:30 deadbugs
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
400m run or 500m row or .5 mile Assault Bike
Every :60 for 12:00 (4 sets of each):
1st: 4-5 L leg front rack reverse lunges
2nd: 4-5 R leg front rack reverse lunges
3rd: :30 hollow rock
+
For time w/10:00 cap:
600m run (400m + 200m)
45 thrusters @ 45/35 or wall balls if there are any front rack limitations
30 pull-ups
+
5:00-10:00 mobility work – coach-led
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