Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – your choice singles/doubles/triples, forward/backward
+
15:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym bear crawl
:30-:60 relaxed hang from bar
500m row
+
5:00-10:00 coach-led mobility