For completion as warm-up:
10 DB Cuban presses
30m bear crawl
15m inch worm
15m crab walk
Every :60 for 10:00 (5 sets of each):
1st: :10-:20 kipping practice
2nd: :10-:20 handstand hold or 5-10m handstand walk or :20 hollow hold
+
10:00 @ moderate pace of (30m tough forward or backward sled drag + :30 plank or L-sit + 10 unweighted GHD hip extensions)
5:00 rest
10:00 @ moderate pace of (1 lap around rig single-arm Farmer’s walk + 1 lap around rig single-arm overhead carry + 1 lap around rig single-arm KB front rack carry) – switch arms as needed throughout
+
5:00-10:00 mobility work – coach-led
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