3 rounds as warm-up:
5/side 1-arm DB upright row, 3010
5/side 1-arm DB Arnold press, 2011
:30 table hold

10:00 gymnastics – pick a couple movement and go back & forth again
+
15:00 @ 60-70% effort – easy!
200m run
15m bear crawl
30 double-unders
15m bear crawl

5:00-10:00 mobility work – coach-led

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