Gymnastics skill + aerobic/crawls/carries
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
For completion on 15:00 running clock @ easily sustainable effort:
5:00 row/bike/ski
5:00 of [1 lap arond the gym Farmer’s walk +
1 lap around the gym bear hug carry]
5:00 of [8 hanging knee raises + 8 push-ups + 16 walking lunges]
*keep it all easy/relaxed!
+
5:00-10:00 coach-led mobility