Gymnastics skills + recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/side single-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 @ steady effort:
30m (across & back) bear hug carry
30m bear crawl
300m row or equivalent
60m/30m/300m
90m/30m/300m
and so on, only adding to the bear hug carry
+
5:00-10:00 coach-led mobility