For completion as warm-up:
2:00 run/row/bike/ski easy
+
2 rounds easy:
Half the rig toe walk
Half the rig heel walk
12 alternating toe touches from plank
24 double-unders or 48 single-unders
Every :60 for 12:00 (4 sets of each):
1st: 4-5 L leg DB/KB Romanian deadlifts, 3111
2nd: 4-5 R leg DB/KB Romanian deadlifts, 3111
3rd: :30 hollow rock
+
3 sets for total reps:
3:00 of (15 burpees + 45 double-unders + row calories in remaining time)
3:00 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. Used 35 kB
B. 84 total. (Break up – 31, 27, 26, unbroken dus)
Used 53# and definitely feeling it lol
93 reps- 30, 32, 31