Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:15-:30/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
+
20:00 @ steady effort:
30m bear crawl
30m Farmer’s walk
300m row
30m bear crawl
30m Farmer’s walk
300m run
+
5:00-10:00 coach-led mobility