Gymnastics skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
:30 hollow hold
: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
+
2 rounds for completion on 20:00 running clock @ easily sustainable effort:
5:00 row/bike/ski erg
5:00 of [10 V ups + 50′ bear crawl + 50′ walking lunges + 200′ Farmer’s walk]
+
5:00-10:00 coach-led mobility