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
15m bear crawl
15m crab walk

15:00 @ high but sustainable effort:
7 burpees
28 double-unders
14 wall balls
28 double-unders
:60 rest
+
3 sets not for time:
2/side KB windmills – moderate, smooth, and controlled
10m KB overhead carry
10m KB front rack carry
10m KB Farmer’s walk
*same weight for all movements, should get easier as you progress through each set…
+
5:00-10:00 coach-led mobility work

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