3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 light band good mornings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 @ 70-80% effort – sustainable!:
1000m row or 1.5 mile Assault/Echo Bike or 2000m bike erg
5 wall walks
60m Farmer’s walk
5 wall walks
+
5:00-10:00 mobility work – coach-led
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