For completion as warm-up:
20 pvc or band passthroughs
15m toe walk
15m heel walk
15m low hip bear crawl
15m high hip bear crawl
30m walking lunge
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ very easy effort:
20 backward single-unders
20 forward single-unders
20 alternating single-arm Russian kettlebell swings, light
20 Russian twists, light
500m row/ski or .6 mile bike or 400m run (something you didn’t do yesterday)
+
5:00-10:00 coach-led mobility