Skill + easy aerobic
For completion as warm-up:
15m bear crawl forward
15m bear crawl backward
15m crab walk
15m walking lunges
15m toe walk
15m heel walk
:30 relaxed 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 (doubles, backward, triples)
+
15:00 @ easy pace:
12 calories – your choice
24′ (2 mat lengths out & back) duck walk OR :30 wall sit march if duck walk isn’t comfy
48’/side (4 mat lengths out & back) single-arm Farmer’s walk
+
5:00-10:00 coach-led mobility