A) OPEN GYM**
or
B) 5 rounds @ conversational pace
2:00 Row/AD/400m run
1:00 bear crawl
2:00 row/AD/400m run
2-3 Turkish Get Ups Per arm
or
C) Running intervals – aim for consistent times /set
5x400m run rest 1:1
6x200m run rest 1:1
or
D) Kipping/Butterfly PU progression
4 rds for quality – rest as needed
3-5 Iso Hold + Hollow push away / Iso hold pull through
3-5 Kip swing
:30 hollow rock
:30 arch rock