Skill + active recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10-20 hollow arch swings (baby kips)
:30 hollow rock
5 YTWs
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
2-3 wall walks OR 6-12 mat lengths handstand walk
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
60 double-unders
200m single-arm Farmer’s walk
+
5:00-10:00 coach-led mobility