Skill work + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
: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
+
20:00 @ continuous, sustainable effort:
1 lap bag or med ball bear hug carry or dual KB front rack carry
500m row or .7 mile Echo Bike or 1000m bike erg or 500m ski erg
1 lap bear crawl
500m row or .7 mile Echo Bike or 1000m bike erg or 500m ski erg
+
5:00-10:00 coach-led mobility