For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 2:00 for 16:00 (8 sets)
200m run, 300m/250m row, 250m/200m ski, or .4/.3 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :45 rest
notes: everything smooth and relatively easy today, continue to work the same gymnastics progressions as last couple weeks, and keep the aerobic work easily sustainable across all sets