2 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings
Every 8:00 for 5 sets @ easily sustainable effort:
600m row or 1.2 mile Ass/Echo Bike or 1200m bike erg
3 rounds of [1-3 wall walks + 15m/side tough mixed carry w/1-arm Farmer’s walk + 1-arm front rack]
*total work time should leave about 3:00 of rest each round, adjust accordingly
+
5:00-10:00 mobility work – coach-led
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