2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15 light band good mornings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
On a 20:00 running clock:
5:00 bike/row/ski moderate
10:00 of [2 wall walks + 20m Farmer’s walk + 20m bear crawl + 20m Farmer’s walk]
5:00 bike/row/ski moderate
+
5:00-10:00 mobility work – coach-led
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