As warm-up:
2:00 easy row, bike, or run
:30 table hold
:90 easy row, bike, or run
30m slow bear crawl
:60 easy row, bike, or run
12:00 @ 90% effort – tough but not quite all-out:
48 double-unders
8 pull-ups or 4/2 muscle-ups (bar or ring)
16 hand-release push-ups
8 toes-to-bar
+
Every 3:00 for 4 sets:
1/side Turkish get-up + windmill, build to tough by 4th set
30m DB Farmer’s walk w/8 shrugs @ 15m & 30m
+
5:00-10:00 coach-led mobility work
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