Skill + easy aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
10 alternating toe touches from plank
:30 relaxed hang from bar
10 slow goblet squat curl to halos
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
5 sets for completion @ easy/steady effort:
3:00 of [30 calories row/ski/bike + :30 hollow hold + 60m Farmer’s walk (or med ball bear hug carry) + 3 wall walks (or 3 mats out & back handstand walk)]
:60 rest
+
5:00-10:00 coach-led mobility