For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
+
Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
+
Every 3:00 for 18:00 (6 sets)
500m/400m row, 450m/350m ski, or .65/.55 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :60 recovery
notes: everything smooth and relatively easy today, work on the same gymnastics progressions as last week, and keep the aerobic work easily sustainable across all sets