3 rounds as warm-up:
:60 row or bike
10 jumping switch lunges
:10-:20 switch grip hanging
1-3 wall walks
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR 6-10 alternating pistols
+
10:00 @ 70% effort – reeaaaaaaal nice & easy-like:
60m shuttle jog (2 x 15m out & back)
6/side single-arm KB snatch
:30 plank on ground
+
2 sets:
:20 bike easy
:40 bike hard
5:00 rest
5:00-10:00 mobility work – coach-led
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