2 rounds as warm-up:
5/side light 1-arm DB upright row, 3010
:30 plank
:30 table hold

10:00 gymnastics – pick a couple movement and go back & forth again
+
15:00 @ 60-70% effort – easy pace…
5 pull-ups
10 push-ups
15 air squats
200m jog

5:00-10:00 mobility work – coach-led

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