Gymnastics skill + aerobic work
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:
180m (6 x across & back) shuttle run
60m (2 x across & back) tough Farmer’s walk
20 row calories
+
5:00-10:00 coach-led mobility