3 rounds as warm-up:
15m/side 1-arm Farmer’s walk
15m/side 1-arm KB front rack carry
15m bear crawl
10:00 gymnastics – pick a couple movement and go back & forth again
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Every :60 for 9:00 (3 sets of each):
1st: 10 steps DB death march – moderate, smooth, and controlled
2nd: 1/side Turkish get-up
3rd: :45 bike/row/ski???
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10:00 @ 70-80% effort:
200m jog
15m heavy Farmer’s walk
5 push-ups
15m heavy Farmer’s walk
5:00-10:00 mobility work – coach-led
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