3 rounds as warm-up:
5 light band pass-throughs
10 light band pull-aparts
:15/side plank
:30 bottom of relaxed squat hold
Every :60 for 8:00 (8 sets):
:15-:30 upper press gymnastics practice of choice
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Every :60 for 8:00 (8 sets)
:15-:30 upper pull gymnastics practice of choice
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Max calories in 8:00 w/a partner:
P1: bike/ski/row
P2: 60m med ball bear hug carry, double KB front rack carry, or Farmer’s walk
*so 1 partner accumulates calories while the other carries 60m, then switch…
**if rolling solo on this, complete max calories in 8:00, beginning every 2:00 (including the start, so a total of 4 carries) w/the 60m carry…
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5:00-10:00 mobility work – coach-led
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