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
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Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
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20:00 @ easy effort:
60m mixed carry w/1-arm front rack & 1-arm Farmer’s walk – your choice KB/DB, switch sides as needed/desired (can use the same loading for both DBs/KBs)
300m row or 300m ski erg or .5 mile bike
60m bear crawl – yep, 60m
300m row or 300m ski erg or .5 mile bike
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5:00-10:00 coach-led mobility