WGM intervals
3 rounds as warm-up:
10 alternating toe touches from plank
5/side side lying windmills
5 slow prisoner Kang squats
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Every 6:00 for 30:00 (5 sets):
3 hang squat cleans from anywhere above the knees
6-15 strict pull-ups
500m row, 500m ski erg, .8 mile Echo Bike, or 1000m bike erg
*build to a heavy on the barbell, keep the gymnastics solid throughout, and cyclical work @ easy pace
*should have at least 2:00 recovery each set
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5:00-10:00 coach-led mobility