For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: 1-2 wall walks OR 10-20’ handstand walk
2nd: 3 small kips + 3 moderate kips + 3 big kips OR 1-3 bar muscle-ups
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For completion/time @ 70-80% effort w/a partner:
1500m row – switch as desired, non-rowing partner must be holding a plank
*if working solo, complete 3 rounds of 250m row + :60 plank
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For completion/load:
400m single KB carry – cycle through overhead, front rack, & Farmer’s carry and switch arms as desired/needed, but keep the KB off the ground throughout the entire 400m
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5:00-10:00 mobility work – coach-led
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