Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:30-:60 relaxed 2-arm hang from bar
500m row, 400m ski erg, or 1000m bike erg
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
For completion @ easy effort:
7:00 bike
:60 rest
7:00 row or ski
:60 rest
7:00 of [1 lap around the gym Farmer’s walk + 1 lap around the gym bear crawl + 1 lap around the gym walking lunges]
*can be done in any order, so larger classes will split up into grounps starting at different stations
+
5:00-10:00 coach-led mobility