2 rounds as warm-up:
3 GHD back extensions, 3030
15m unweighted walking lunges
:15/side star plank
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 niiiiiiiiiice & steady:
60m Farmer’s walk
:45 plank on ground
300m jog – to the silver square painted onto the left side of the road (you know, between the 200 & 400 marks)
+
5:00-10:00 mobility work – coach-led
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