For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
15m forward bear crawl
15m backward bear crawl
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 nice & steady:
15m/side 1-arm DB/KB overhead carry
15m/side 1-arm KB front rack carry
15m/side 1-arm Farmer’s walk
15 single-unders
15 double-unders
15 single-unders
500m row or 400m ski erg or .6 mile bike
*carries can be different loading to make each moderate/tough
+
5:00-10:00 mobility work – coach-led
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