For completion as warm-up:
15m walk on toes
15m walking lunge
10 strict toes-to-bar, knees-to-elbows, or hanging knee raises
15m wall on heels
15m walking lunge
10/side plank clamshells w/:01 pause @ top
Every 2:00 for 16:00 (4 sets of each):
1st: 6-8 alternating barbell (on back) reverse lunges, tough
2nd: 6-8/side 3-point DB rows, 20X1 – solid hold @ the top
+
For time w/10:00 cap:
40 air squats
400m run
30 air squats
400m run
20 air squats
+
5:00-10:00 mobility work – coach-led
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