Gymnastics tech + 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
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For completion @ moderate effort:
7:30 of [20 row calories + 1 lap around the gym bear crawl]
+
2:00 rest
+
7:30 of [20 bike calories + 1 lap around the gym tough Farmer’s walk)
+
5:00-10:00 coach-led mobility