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: :30 handstand hold
2nd: :30 med ball, sand bag, or dual KB front rack hold
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For completion/time @ 75-85% effort w/a partner:
1500m row – switch as desired, non-rowing partner must be holding a single bumper plate locked out overhead
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For completion/time @ 75-85% effort w/a partner:
2 mile bike or 1200m run – switch as desired, non-biking/-running partner must be holding a dual bumper plate pinch hold
*if working solo for either of these, perform 3 rounds of 250m row / .3 mile bike / 200m run paired w/a :45 hold
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5:00-10:00 mobility work – coach-led
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