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.
+
3 sets for reps:
:60 strict pull-ups or perfect CTB Australian pull-ups or muscle-ups
:60 rest
:60 overhead plate walking lunges
:60 rest
:60 row calories
:60 rest
:60 double-unders
:60 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.