2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15m unweighted walking lunges
3 rounds easy w/20:00 cap:
10 alternating light Turkish get-ups
800m row or 600m ski erg or 1600m bike erg or 1 mile Assault/Echo Bike
+
For completion, not for time:
:90 handstand hold
:90 med ball bear hug hold
:90 L-sit or top of dip support
:90 heavy Farmer’s hold
*break as needed throughout but complete in order
+
5:00-10:00 mobility work – coach-led
Post results to comments.