2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15m unweighted walking lunges
10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue
+
2 sets @ steady effort:
4:00 of [15m/side 1-arm Farmer’s walk + 15m/side 1-arm DB overhead carry + :30 bottom of squat hold]
:60 rest
4:00 bike/row/ski
:60 rest
+
5:00-10:00 mobility work – coach-led
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