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 @ 60-70% effort (nice & easy continuous movement!):
:30 hollow rock or :30 plank on ground or rings
15m unweighted walking lunges
15m bear crawl
500m row or 450m ski erg or 1000m bike erg or .6 mile Assault/Echo Bike
+
5:00-10:00 mobility work – coach-led
Post results to comments.
5 rds- 1:1 rest
9 thrusters @ 65lbs unbroken
9 pull ups – 3 sets of 3
36 dus
Times for each round 1:15, 1:25, 1:30, 1:27, 1:40