For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
15 kip swings (hollow to arch)
30:00 @ 65-75% effort – nice & steady!:
30m moderate/tough Farmer’s walk
3 wall walks or 15 feet handstand walk
30m moderate/tough Farmer’s walk
600m row OR .6 mile Assault/Echo Bike OR 600m ski erg
90 single-under
+
5:00-10:00 mobility work – coach-led
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