Gymnastics skill + aerobic 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) shuttle run
30m tough Farmer’s walk
300m row or equivalent ski/bike (no run)
60m/30m/300m
90m/30m/300m
and so on, only to the shuttle run
+
5:00-10:00 coach-led mobility