80 min

1.Aerobic work for 50 min
5 x 10 min, alt between crosstrainer & row
128/142

2.Mobility from Jacked gymnastics
A. 2 rounds:
- 60s standing pike fold
- 60s standing straddle fold
- 60s single leg pike fold (secondary leg tucked in) on each side
- 60s single leg pike fold (secondary leg pulled out) on each side
- 60s rest to shake out legs

B. Complete:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 90s standing straddle fold
- 90s frog hold
- 60s pigeon pose both sides
- 20 active straddle fold lowers
- 90s couch stretch each side