Skill + easy aerobic
For completion as warm-up:
15m toe walk
15m heel walk
5/side quadruped thoracic rotations
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :60 for 12:00 (4 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
3 sets for completion @ easy/steady effort:
6:00 of [30 calories row/ski/bike + 30m walking lunges + 30m/side Farmer’s walk + 30m bear crawl]
3:00 rest
+
5:00-10:00 coach-led mobility