3 rounds as warm-up:
15m/side 1-arm Farmer’s walk
15m/side 1-arm KB front rack carry
15m bear crawl

10:00 gymnastics – pick a couple movement and go back & forth again
+
Every 5:00 for 4 sets:
300m run easy
50-60m Farmer’s walk, as heavy as possible – 1 big lap around the rig

5:00-10:00 mobility work – coach-led

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