Gymnastics skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
: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
+
15:00 @ moderate/sustainable effort:
1 lap around the gym bear crawl
1 lap around the gym tough Farmer’s walk
300m row or equivalent (something different than your 1st one)
+
5:00-10:00 coach-led mobility