For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

30:00 @ easily sustainable effort:
1 mile bike or 600m ski erg or 800m row
:60 front leaning rest on ground
200m light Farmer’s walk
60 single-unders
+
5:00-10:00 mobility work – coach-led

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