For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
10:00-15:00 to find a heavy unbroken 30m Farmer’s walk (down & back the rig, no putting down the weights)
+
20:00 @ 65-75% effort – nice & steady:
15m bear crawl or 15′ handstand walk
30m dual KB front rack OR heavy med ball bear hug carry
15m bear crawl or 15′ handstand walk
300m row OR .3 mile Assault/Echo Bike OR 300m ski erg
+
5:00-10:00 mobility work – coach-led
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