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 to find a heavy 60m/side single-arm DB overhead carry (down & back the rig twice, no putting down the DB)
+
20:00 @ 65-75% effort – nice & steady:
15m bear crawl or 15 feet handstand walk
30m moderate/tough Farmer’s walk
15m bear crawl or 15 feet handstand walk
450m row OR .5 mile Assault/Echo Bike OR 450m ski erg
+
5:00-10:00 mobility work – coach-led
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