2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics & double-under skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc. alternated w/short DU practice sets) – coach-led, all non-fatigue
+
10:00 @ easy pace of [50 single-unders + 30m Farmer’s walk + 30m sandbag bear hug or front rack carry]
5:00 rest
10:00 @ easy pace of [3 wall walks + 400m row (or 300m run or .4 mile Assault Bike) + 5 DB power cleans w/both DB heads touching the ground outside the feet every rep]
+
5:00-10:00 mobility work – coach-led
Post work & results to comments.