2 rounds as warm-up:
8/side light DB external rotations, 2010
30m bear crawl
: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: 30m Farmer’s walk, tough
+
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: 2/side KB windmills, 3111 (slow & controlled
+
Every 3:00 for 3 sets:
:30 bike, row, or ski calories – hard, make it hurt!
5:00-10:00 mobility work – coach-led
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