For completion as warm-up:
15m toe walk
15m heel walk
30m walking lunges
30m bear crawl

30:00 @ eeeaaaasily sustainable effort:
600m row
60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry
60 single-unders
3 small kip swings
3 medium kip swings
3 big kip swings
3 slow & controlled wall walks
+
5:00-10:00 mobility work – coach-led

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