For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
Every :60 for 10:00 (5 sets of each):
1st: 10 controlled kips (hollow-to-arch)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice
+
20:00 @ 65-75% effort – steady throughout:
15m walking lunge
15m bear crawl
15 calories – your choice, can mix & match
15m walking lunge
15m bear crawl
15 dual DB curls
+
5:00-10:00 mobility work – coach-led
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