3 rounds as warm-up:
3 inch worms
5 GHD back extensions, 3030
15m unweighted walking lunges
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 20’ handstand walk (10’ out & 10’ back)
30m/side 1-arm Farmer’s walk, tough
30 calories – your choice bike/row/ski
+
5:00-10:00 mobility work – coach-led
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