3 rounds as warm-up:
:15 hang from bar
5 air squats w/alternating reach overhead
+
10:00 to build to a shoulder press max
+
3 rounds @ increasing effort w/15:00 cap:
400m run
21 kettlebell swings
12 burpees
+
5:00-10:00 coach-led mobility work
notes: goal is to negative split the triplet (faster each round) – find ways to slow down the first round, particularly if you have a tendency to drop off on things like this…