For completion as warm-up:
500m row easy
30m unweighted walking lunges w/reach overhead and twist
: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
+
Not for time:
400m 1-arm Farmer’s walk, heavy – switch side as needed, goal is to never put down the weight
+
3 sets:
:15 bike easy
:15 bike hard
2:30 rest
5:00-10:00 mobility work – coach-led
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