For completion as warm-up:
500m row easy
15m duck walk
10 scap pull-ups
15 scap push-ups
500m row moderate
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
10:00 @ sustainable effort, tough loads for all movements:
15m/side 1-arm Farmer’s walk
30m forward sled drag
15m/side 1-arm overhead DB/KB carry
30m reverse sled drag
+
3 sets:
:40 row sprint, oh boy! – all-out for these, goal is best possible average pace
3:50 rest
+
5:00-10:00 mobility work – coach-led
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