3 rounds as warm-up:
5/side light DB external rotations, 3010
:30 bottom of relaxed squat hold

Every :60 for 8:00 (8 sets):
:10-:20 upper press gymnastics practice of choice
+
Every :60 for 8:00 (8 sets)
:10-:20 upper pull gymnastics practice of choice
+
Every 2:00 for 12:00 (6 sets):
:30 bike, row, or ski calories @ high effort
30m med ball carry – any weight carried any way

5:00-10:00 mobility work – coach-led

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