3 rounds as warm-up:
5 ring rows or strict pull-ups
5 prisoner good mornings
:15-:30 hollow hold

Every :90 for 15:00 (5 sets of each):
1st: 10 steps DB death march
2nd: :15-:30/side plank
+
12:00 @ 85% effort – sustainable!:
12 calories – your choice
12 push-ups
12 alternating DB snatches
+
5:00-10:00 coach-led mobility

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