For completion as warm-up:
15m toe walk
15m heel walk
15m crab walk
15m duck walk
:30 T superman hold
:30 slow plank march
: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:
600m row or 600m ski erg or 1 mile Echo Bike
30m/side 1-arm DB/KB overhead carry
30m/side 1-arm DB/KB Farmer’s walk
+
5:00-10:00 coach-led mobility