3 rounds as warm-up:
5 strict pull-ups
10 push-ups
15 air squats

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
30m bear crawl or 5-15m handstand walk
30m heavy 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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