Skill + easy aerobic movement
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
5 goblet squat curl to halos
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
20:00 @ continuous, sustainable effort:
1 lap dual DB/KB overhead carry OR single plate overhead carry
250m row
1 dual KB front rack or ball/bag bear hug carry
250m row (or 250m ski erg or 500m bike erg or .3 mile Echo Bike)
+
5:00-10:00 coach-led mobility