2 rounds as warm-up:
:30 hollow hold
:30 Sorensen hold
:30 hang from bar or rings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
:30/side star plank
30m/side heavy 1-arm Farmer’s walk
3 slow & controlled wall walks
300m row or 600m bike erg or .3 mile Assault/Echo Bike
+
5:00-10:00 mobility work – coach-led
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