3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 unweighted alternating reverse lunges
10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue
+
3 sets @ steady effort:
3:00 of [2 alternating Turkish get-ups + 15m/side 1-arm Farmer’s walk]
:60 rest
3:00 bike/row/ski
:60 rest
+
5:00-10:00 mobility work – coach-led
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