2 rounds as warm-up:
10 light band pass-throughs
15 light band pull-aparts
:30/side plank
8:00 bike/row/ski @ 70% effort, start every 2:00 (so @ 0, 2, 4, & 6) w/an upper pressing gymnastics movement/progress that will take :20-:30 to complete
4:00 rest
8:00 bike/row/ski @ 70% effort, start every 2:00 (same structure as the 1st 8:00) w/an upper pulling gymnastics movement/progression that will take :20-:30 to complete
4:00 rest
8:00 of continuous movement:
30m Farmer’s walk
30m bear crawl
30m med ball bear hug or double KB front rack carry
+
5:00-10:00 mobility work – coach-led
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