For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
200m row or 200m ski erg or .25 mile Echo Bike
6/side windmill, slow & controlled
200m row or 200m ski erg or .25 mile Echo Bike
:30/side plank
+
5:00-10:00 coach-led mobility