3 rounds as warm-up:
6-8/side light DB external rotations, 2010
15m bear crawl
:20 table hold
Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take about :30 depending on movement choice
2nd: :30 hollow hold or rock
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take about :30
2nd: 2/side KB windmills, 3011 (slow & controlled)
+
Every 4:00 for 3 sets:
:30 bike, row, or ski calories @ high effort
15m bear crawl
30m Farmer’s walk
15m walking lunges
5:00-10:00 mobility work – coach-led
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