Partner triplet

10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
400m run
400m row or ski erg
40 wall balls
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down

Gymnastics skills + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row/row/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 50′ bear crawl + 100′ walking lunges + 200′ Farmer’s walk
+
5:00-10:00 coach-led mobility