Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
: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:
:60 med ball or sand bag bear hug hold (not a carry, feet don’t move at all!)
:60 plank
3:00 calories – your choice row/bike/ski
+
5:00-10:00 coach-led mobility