For completion as warm-up:
2:00 easy row/bike/ski
+
3 sets:
:10 flutter kick
:10 hollow rock
:10 hollow hold
10m duck walk

Every 2:00 for 16:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: 10-12 alternating DB rows from plank w/:01 pause @ top each rep
*moderate loads you can move perfectly for both
+
For time w/9:00 cap:
600m row or 1 mile bike
5 rounds of (18 air squats + 9 toes-to-bar)

5:00-10:00 mobility work – coach-led

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