For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
15m walking lunges w/reach overhead & twist each rep
15m inchworms
AMRAP in 12:00:
12 toes-to-bar
16 alternating DB snatches
48 double-unders
+
3 sets:
6-8 DB floor presses from glute bridge, 40X0
:30-:60 rest
6-8 bent-over DB rows, 20X2
:30-:60 rest
6-12 GHD hip extensions, 1011
:30-:60 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.