For completion as warm-up:
15m walk on toes
15m walking lunges
15m wall on heels
15m walking lunges
10 alternating KB windmills, 4111
Every :60 for 30:00! (5 sets of each):
1st: 10 heavy goblet squats, 20X1 OR 5/side single-arm DB overhead squats (only if already perfect)
2nd: 5-10 toes-to-bar (strict if possible)
3rd: :30 unweighted Sorensen hold
4th: 15m slow crawl – your choice bear or crab
5th: :45 row or bike @ moderate/high effort
6th: rest
+
5:00-10:00 coach-led mobility work
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