For completion as warm-up:
:90 row easy
:15 rest
:30 plank
:15 rest
:60 row moderate
:15 rest
5 push-ups, 2020
:15 rest
:30 row hard
:15 rest
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:
2/side Turkish get-up + windmill
:20 hollow hold
5 ring rows or Australian CTB pull-ups, 2011
+
6 sets:
15m reverse sled drag, heavy!
rest as needed
5:00-10:00 mobility work – coach-led