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 (1 lap around rig med ball or sandbag bear hug carry + 200m run + :30 front leaning rest on ground or rings)
5:00 rest
10:00 @ easy pace of (20m unweighted walking lunges + 20 sit-ups w/DB held @ chest + 500m row or .5 mile Assault Bike)
+
5:00-10:00 mobility work – coach-led
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