3 rounds as warm-up:
250m row
10 burpees
*increase effort a bit each round so last tough
10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills
+
10:00 @ 60-70% overall effort:
15m heavy reverse sled drag
:30 plank
15m heavy forward sled drag
:30 superman or Sorensen hold
+
400m 1-arm Farmer’s walk – goal is heaviest KB or DB that you don’t have to put down (switch side as needed, though)
5:00-10:00 mobility work – coach-led
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