2 rounds as warm-up:
5 GHD back extensions
30m unweighted walking lunges
5/side plank rotations
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 niiiiiice & steady:
30m Farmer’s walk
:30 plank on ground
300m row
:30 hollow rock or hollow hold
+
5:00-10:00 mobility work – coach-led
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