Skill + easy aerobic movement
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
+
2 sets for completion @ easy/steady effort:
8:00 of [30 calories row/ski/bike + 30m/side single-arm KB front rack carry + 30m bear crawl + 30m/side single-arm Farmer’s walk + 30m bear crawl]
4:00 rest
+
5:00-10:00 coach-led mobility