Skill work + easy aerobic
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)
*move on to a new variation of the press/pull movements if you’ve been working on the same thing for at least 3 weeks
+
For completion @ steady effort:
4:00 of [500m row/ski or 1000m bike erg + remaining time duck walk (wall sit march)]
2:00 rest
4:00 of [500m row/ski or 1000m bike erg + remaining time bear crawl]
2:00 rest
4:00 of [500m row/ski or 1000m bike erg + remaining time Farmer’s walk]
+
5:00-10:00 coach-led mobility