For completion as warm-up:
500m row easy
30m unweighted walking lunges
:30 passive hang from bar
10 empty barbell overhead shrugs w/pause @ top
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
3 sets:
15m Farmer’s walk, as heavy as possible
15m med ball or sand bag bear hug carry, can use double KB front rack if available ball/bags are too heavy
15m bear crawl
*rest as needed but complete all work in under 10:00
+
2-3 sets:
60m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed
5:00-10:00 mobility work – coach-led
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