For completion as warm-up:
500m row easy
:30 bottom of squat hold
:30 passive hang from bar or rings
:30 handstand hold or plank
500m row moderate
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
12:00 @ sustainable effort:
15m heavy Farmer’s walk
:30 plank
15m heavy Farmer’s walk
:30 arrested superman
+
3 sets:
:25 row sprint – all-out for these, goal is best possible average pace
3:05 rest
+
5:00-10:00 mobility work – coach-led
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