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 or handstand walk or shoulder taps from top of wall walk
2nd: 30m Farmer’s walk
+
For completion @ 70-80% effort:
1500m row while partner bear crawls – switch every time non-rowing partner completes 60m
*if solo, perform 3 rounds of 250m row + 60m bear crawl
+
For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner bear hug carries – switch every time non-biking partner completes 60m
*if solo, perform 3 rounds of .3 mile bike + 60m bear hug carry
+
5:00-10:00 mobility work – coach-led

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