3 sets as warm-up:
10 jumping air squats
:10 rest
:15 row @ tough but not max effort
:60-:90 rest

10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets
+
10:00 @ 70% effort (w/the exception of the row):
5 v ups
:10 hollow rock
:10 hollow hold
15m unweighted walking lunge
10 row pulls – start easy and increase effort every round
15m unweighted walking lunge
+
3 sets:
:30 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:30 rest

5:00-10:00 mobility work – coach-led

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