Skill + aerobic

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
15:00 for total hold time:
max L-sit – every time you come down, complete 1 lap around the gym dual DB/KB Farmer’s walk + 30 single- or double-unders
*L-sit variation should be tough but allow for at least :30 to start – on the floor (tough!), rings, dip bars, parallettes or DB handles, on a bench, 1 or both legs bent of straight
+
5:00-10:00 coach-led mobility