2:00 easy bike or row
2 sets of (8 alternating hip internal rotations + 8 alternating toe touches from plank)
2 sets of (4 walking lunges + 4 box step-ups + 1 wall walk)
2 sets of (2 single-arm DB overhead walking lunges + 2 DB box step-ups + 1 strict handstand push-up)
+
For time w/10:00 cap:
200’ single DB overhead walking lunges (4 x 25m out & 25m back)
50 single DB box step-ups, 50/35 to 24/20
50 strict hanstand push-ups
200’ handstand walk
+
5:00-10:00 coach-led mobility
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