3 rounds easy:
:15/side plank – star if possible
10 air squats, 1010
5/side single-arm DB suitcase deadlifts
Every 5:00 for 3 sets:
200m row
10 burpees
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
*work should be completed in 2:00-3:00 each round @ near-all-out effort, cut reps a bit from the beginning if that’s not achievable
+
3 sets not for time:
20 alternating DB curl
20 band press downs
20 AbMat sit-ups or 10-15 glute-ham sit-ups
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led
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