For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
Every :60 for 10:00 (5 sets of each):
1st: :15-:30 L hang, toes-to-bar hold, or 2-arm active hang from bar
2nd: :15-:30 freestanding handstand hold or tripod headstand hold
20:00 @ easy, steady throughout:
:30 plank
60 single-unders
:30 hollow rock or hold
600m row OR .9 mile Assault/Echo Bike OR 600m ski erg
20 alternating DB curl & presses
+
5:00-10:00 mobility work – coach-led
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