For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard
Every :60 for 15:00 (5 sets of each):
1st: :20 kipping practice
2nd: :20 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 double-under practice
+
Every :60 for 15:00 (5 sets of each):
1st: :30 Assault Bike @ moderate/tough effort
2nd: 30m tough Farmer’s walk
3rd: 5 weighted hip extensions + :15 Sorensen hold @ top of last rep
+
5:00-10:00 mobility work – coach-led
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