Gymnastics skill + aerobic/crawls/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
12 alternating DB rows from plank
18 calories
6 x [1 med ball or sandbag to shoulder + 1 ball/bag squat]
18 calories
+
5:00-10:00 coach-led mobility