For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
10/side plank clamshells
400m easy run
Every :90 for 15:00 (5 sets of each):
1st: 4/side single-leg DB Romanian deadlift (DB in hand opposite of working leg), 3010
2nd: 8 alternating DB Z press, 20X1 – solid hold @ the top
*if Z press is limited by hamstring mobility, sub DB presses from seated on bench
+
For time w/10:00 cap:
15 DB deadlifts
400m run
15 DB power cleans
400m run
15 DB hang power cleans
*same loads for all 3 DB movements, should feel light/moderate for the DLs and challenging for the other 2
+
5:00-10:00 mobility work – coach-led
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