4 sets as warm-up:
:15 row increasing effort each set
5 fast burpees
10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5/side single-arm DB thruster w/:01 pause overhead
5/side single-arm DB bent-over row w/:01 pause @ top
:30 wall set holding DB @ chest
30m reverse sled drag, heavy!
rest as needed
5:00-10:00 mobility work – coach-led
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