For completion as warm-up:
500m row easy
30 air squats
:30 handstand hold or plank
500m row moderate
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 @ sustainable effort:
30m bear crawl
30m reverse sled drag, tough
30m Farmer’s walk, tough
+
3 sets:
:20 row sprint – all-out for these, goal is best possible average pace
2:50 rest
+
5:00-10:00 mobility work – coach-led
Post results to comments.