80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer, row, ski erg, crosstrainer, row

2.Mobility work for 30 min / Jacked gymnastics
A. 1 round:
- 30s top of crab extension rocks with 180 external rotation
- 15s rest to shake out arms
- 30s top of crab extension rocks with 90 external rotation
- 15s rest to shake out arms
- 30s top of crab extension rocks with neutral hand placement
- 90s rest

B. Complete:
- 10 reps seal stretch
- 60s kneeling thoracic twist hold on each side
- 60s supine trap stretch
- 60s prone posterior delt stretch on each side
- 15 x band assisted lat openers one each side
- 60s bar assisted lat stretch on each side
- 3 x (60s weighted shoulder flexion pulses with bar, 90s rest)