Skill + easy aerobic work
For completion as warm-up:
15m walking lunges
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
: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
36′ (3 mat lengths out & back) bear crawl
48′ (4 mat lengths out & back) Farmer’s walk
+
5:00-10:00 coach-led mobility