Gymnastics skill + aerobic/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
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 @ easily sustainable effort:
400m row or equivalent
3 laps Farmer’s walk
2 laps bear hug carry
1 laps of [bear crawl the long sides & walking lunge the short sides]
+
5:00-10:00 coach-led mobility