For completion as warm-up:
2:00 row/bike/ski easy
8 alternating Turkish get-ups w/windmill @ top
16 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 8 alternating front rack reverse lunges, bar starts on the ground
2nd: 5-10 strict pull-ups – band assist as needed to allow for at least 5 solid reps each round
+
For time w/10:00 cap:
10-8-6-4-2 alternating DB rows from plank
4-8-12-16-20 DB squats w/DBs @ shoulders
*so 10 alternating rows, 4 squats, 8 alternating rows, 8 squats, 6/12, 4/16, 2/20
**same DBs for both movements, choose wisely
+
5:00-10:00 mobility work – coach-led

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