2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
10:00 @ easy pace of (2 wall walks w/:05 hold @ the top [or :30 FLR on ground/rings] + 30m tough Farmer’s walk + 60 single-unders)
5:00 rest
10:00 @ easy pace of (10 alternating box step-up/step-downs + :30 med ball or sandbag bear hug hold + 300m run)
+
5:00-10:00 mobility work – coach-led
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