Gymanstics skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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
+
15:00 @ moderate effort:
1 lap around the gym bear crawl
1 lap arond the gym med ball or bag bear hug carry
1 lap around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
100 single-unders
+
5:00-10:00 coach-led mobility