Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every 3:00 for 3 sets:
5 tough DB man-makers
+
AMRAP in 8:00:
8 goblet squats
8 burpees
8 pull-ups or tough Australian CTB pull-ups
+
5:00-10:00 coach-led mobility work
Post results to comments.