For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
*pick a new variation this week
+
Every :90 for 18:00 (12 sets)
200/175m row, 200/175m ski erg, or .3/.25 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for :30-:45 rest each interval
*can also run to first pole & back if you were not here yesterday
+
5:00-10:00 coach-led mobility