For completion as warm-up:
500m row easy or .5 mile bike easy
20 jumping switch lunges
:30 passive hang from bar or 3 dead hang to inverted or 3 skin the cats
5/side single-arm DB overhead shrugs w/pause @ top
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold – foot flat, full depth, use support if needed
+
10:00 @ 70-80% effort – nice & easy:
60m shuttle jog (2 x 15m out & back)
15m/side 1-arm Farmer’s walk, tough
:15/side star plank
+
2 sets:
:30 bike easy
:30 bike hard
4:00 rest
5:00-10:00 mobility work – coach-led
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