3 sets as warm-up:
1/direction hollow to superman roll
:15-:30 2-arm passive hang from bar or rings
5m duck walk

Every :90 for 30:00 (5 rounds of each):
1st: 8 burpees – goal is steady @ :05-:06/rep, watch the clock
2nd: 8 dual DB/KB sumo deadlifts, 3011
3rd: :30-:60 plank on ground or rings OR hollow rock
4th: :60 row/bike/ski @ easy/moderate effort

+
5:00-10:00 mobility work – coach-led

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