3 rounds as warm-up:
15 light band pull-aparts
:30 plank on ground
:30 bottom of relaxed squat hold

Every :60 for 8:00 (8 sets):
:15-:30 upper press gymnastics practice of choice
+
Every :60 for 8:00 (8 sets)
:15-:30 upper pull gymnastics practice of choice
+
6 rounds for time w/a partner (so each partner does 3 rounds):
250/200m row or .3 mile Assault Bike or 200/160m ski erg while partner holds either med ball bear hug or double KB front rack
*if working solo perform 3 rounds of the cyclical piece + :60 hold
+
5:00-10:00 mobility work – coach-led

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