For completion as warm-up:
10 DB Cuban presses
30m bear crawl
15m inch worm
15m crab walk
Every :60 for 10:00 (5 sets of each):
1st: :10-:20 kipping practice
2nd: :10-:20 handstand hold or 5-10m handstand walk or :20 hollow hold
+
10:00 @ moderate pace of (30m tough sled drag + 30m heavy Farmer’s walk + 30m tough double KB, med ball, or sand bag front rack carry)
5:00 rest
10:00 @ moderate pace of (12 hip extensions + 14 sit-ups + 16/12 row or Assault Bike calories)
+
5:00-10:00 mobility work – coach-led
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