2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
+
10:00 @ moderate pace of (15 row calories + 15m tough backward sled drag + :30 plank on forearms + 15m sled drag back to rower)
5:00 rest
10:00 @ moderate pace of (30m/side tough 1-arm Farmer’s walk + 10 alternating Cossack squats + :15/side plank)
+
5:00-10:00 mobility work – coach-led
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