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 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round)
2nd: :15-:30 freestanding handstand hold or tripod headstand hold or handstand walk practice

20:00 @ 75% effort – steady throughout:
15/10 calories – your choice row/bike/ski
:60 plank – your choice ground or rings
5/side windmill w/DB, KB, or med ball
20 alternating DB curl & press, light
+
5:00-10:00 mobility work – coach-led

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