3 rounds as warm-up:
4-6/side light DB external rotations, 2010
:30 bottom of relaxed squat 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: upper pull gymnastics practice of choice – same idea as the press, should take about :30
+
Every :60 for 10:00 (5 sets of each):
1st: 1/side Turkish get-up
2nd: 15 light band good mornings
+
Every 2:30 for 4 sets:
:60 bike, row, or ski calories @ high effort
15m moderate DB bear crawl
5:00-10:00 mobility work – coach-led
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