For completion as warm-up:
500m row easy
30 air squats
:05-:10/side 1-arm hang from ring or bar
15 scap push-ups
500m row moderate
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
4 sets:
30m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
*rest as needed throughout, though all 4 sets should be completed within 10:00
+
2 sets:
45m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed
5:00-10:00 mobility work – coach-led
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