Skills + carries & crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1/side Turkish get-up
min 2: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
min 3: :30 steady box jumps w/step-down
+
20:00 @ sustainable effort:
2 laps around the gym single-arm DB/KB/med ball overhead carry
3 laps around the gym single-arm Farmer’s walk
400m row or equivalent ski/bike/run
*tough loading on both carries, switch arms as desired throughout
+
5:00-10:00 coach-led mobility