2 rounds as warm-up:
10 GHD hip extensions
15m unweighted walking lunges
15m bear crawl
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
24:00 steady movement (4 rounds on a running clock):
3:00 easy bike/row/ski
2:00 alternating Turkish get-ups, light!
:30 hollow hold
:30 superman hold
5:00-10:00 mobility work – coach-led
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