Gymnastics skill + aerobic things
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ moderate effort:
250′ single-arm DB/KB overhead carry (25′ turnarounds)
250′ single-arm DB/KB Farmer’s walk
500m row
*switch arms as desired but don’t put down the KB/DB on the carries!
+
5:00-10:00 coach-led mobility