For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
: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:
200m mixed carry w/1-arm overhead & 1-arm Farmer’s – your choice KB/DB for each
300m jog
400m row or 400m ski erg or .6 mile Echo Bike
+
5:00-10:00 coach-led mobility