Gymnastics skill + recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:30 table hold
10 scap pull-ups
+
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 for completion:
:30 handstand hold or :30 plank
1 lap around gym Farmer’s walk
300m row or equivalent
+
5:00-10:00 coach-led mobility