1 round as warm-up:
5 prisoner good mornings
:30 relaxed hang from bar
10 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
5:00 movement/breathing/transition prep
+
Every 10:00 for 3 sets
200m run
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
200m run
*goal is best total time without a drop-off – try to increase pace just a bit each round…
+
5:00-10:00 coach-led mobility work