2 rounds as warm-up:
:30 hollow hold
:30 Sorensen hold
:30 hang from bar
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
4 rounds of steady movement:
:60 plank on ground
:60 single-under
2:00 light Turkish get-ups
2:00 bike/row/ski
+
5:00-10:00 mobility work – coach-led
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