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 gymnastics practice – coach-led
+
20:00 @ easily sustainable effort:
60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry
6 alternating Turkish get-ups
60 single-unders
600m easy row
+
5:00-10:00 mobility work – coach-led
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