2 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
1/side light Turkish get-up + windmill

Every 10:00 for 4 sets @ easily sustainable effort:
30m med ball bear hug or double KB front rack carry
500m row
30m bear crawl
.6 mile Ass/Echo Bike or 1000m bike erg
30m Farmer’s walk
*reverse order set-to-set so you do 2 each way
+
5:00-10:00 mobility work – coach-led

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