2 rounds as warm-up:
5 DB Cuban presses
:30 plank
:30 table hold
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice
2nd: 8-10 steps light DB death march
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take :15-:30
2nd: 15m unweighted walking lunge w/reach overhead & twist
+
Every 2:00 for 6:00 (3 sets):
:20 bike, row, or ski hard!
5:00-10:00 mobility work – coach-led
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