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: :05-:10 chin-over-bar or CTB hold
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice or :05-:10/side 1-arm holds from pike position on box
+
Every 4:00 for 20:00 (5 sets):
10 alternating DB rows from plank, light
10 DB or med ball Russian twists (each direction = 1)
10-20 calories – should allow for :60-:90 rest each round
+
5:00-10:00 mobility work – coach-led
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