3 rounds as warm-up:
5/side light DB external rotations, 3010
15m bear crawl
15m crab walk
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice
2nd: 15m/side 1-arm Farmer’s walk
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take :15-:30
2nd: 15m/side 1-arm DB overhead carry
+
Every 3:00 for 3 sets:
:25 bike, row, or ski calories – hard, make it hurt!
5:00-10:00 mobility work – coach-led
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