3 rounds as warm-up:
5-10m crawl forward
5-10m crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
10 prisoner air squats – last 5 1&1/4
Every 2:00 for 5 sets:
3 1&1/4 back squat – moderate & perfect for all sets/reps, final 2-3 sets can be tough as long as positions are spot on
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Every :60 for 10:00 (5 sets of each):
1st: 3-5 dual DB bent-over rows, 10X1
2nd: 6-10 alternating box step-ups, single or double DB held any way
*use the same pair of DBs, heavy for the rows and adjust difficulty of step-ups by using either 1 or 2 DBs
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5 sets:
1:48 row/bike/ski easy
:12 row/bike/ski all-out
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5:00-10:00 mobility work – coach-led
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