5 rounds as warm-up:
3 strict pull-ups
6 push-ups
9 air squats

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
30m/side tough 1-arm DB overhead carry
30m/side tough 1-arm DB Farmer’s walk
:30 hollow hold or rock
:60 row/bike/ski
+
5:00-10:00 mobility work – coach-led

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