As warm-up:
10m walk on ball of foot
10m walk on heel of foot
:90 easy row, bike, or run
:30 table hold
:30 plank on ground
:90 easy row, bike, or run
10m walk on ball of foot
10m walk on heel of foot
AMRAP in 15:00:
5 hand-release push-ups
5 toes-to-bar
5 hand-release push-ups
5 toes-to-bar
200m run
:60 rest
+
Every 5:00 for 3 sets:
4 alternating Turkish get-ups – moderate, smooth, & controlled
15m/side 1-arm DB Farmer’s walk w/5 shrugs every 5m
+
5:00-10:00 coach-led mobility work
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