2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
Every 3:00 for 21:00 (7 sets):
1 clean + 1 hang clean from below the knees + 1 front squat @ 50-60% max
15m/side tough Farmer’s walk
200m run or .3 mile Assault Bike
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.