3 rounds as warm-up:
5/side light 1-arm DB upright row, 3010
10m crab walk
:30 plank

10:00 gymnastics – pick a couple movement and go back & forth again
+
15:00 @ 60-70% effort – easy pace…
15/10 bike calories
30m bear crawl
30m tough Farmer’s walk

5:00-10:00 mobility work – coach-led

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