Skill + aerobic recovery
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
+
4 sets for completion @ easy/steady effort:
:60 bag or med ball bear hug hold or dual KB front rack hold
:30 rest
:60 plank or handstand hold
:30 rest
:60 row/ski/bike
:30 rest
+
5:00-10:00 coach-led mobility