3 rounds easy:
:15/side plank
5 goblet squats, 30X0
10 steps walk on toes
10 steps walk on heels

Every 5:00 for 3 sets:
200m run
8 toes-to-bar
16 air squats
8 toes-to-bar
16 air squats
*work should be completed in 2:00-3:00 each round @ near-all-out effort, cut toes-to-bar reps from the beginning if that’s not achievable
+
3 sets not for time:
12-16 alternating DB curl
16 band press downs
16 AbMat sit-ups
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

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