As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
30m/side 1-arm KB Farmer’s walk
3 rounds of [5 goblet squats + 5 sit-ups]
AMRAP in 10:00:
3 toes-to-bar
3 front squats, 95/65
30 double-unders
6 toes-to-bar
6 front squats
30 double-unders
9 toes-to-bar
9 front squats
30 double-unders
and so on…
*if front rack mobility is a limiter perform moderate goblet squats in place of front squats
+
3 sets not for time:
:30-:60 plank (ground or rings)
:30 Sorensen hold (weighted or :10/side single-leg if these are easy)
5-10/side 3-point DB rows
+
5:00-10:00 coach-led mobility work
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