Skill work + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
3 wall walks
10-20 hollow arch swings (baby kips)
:30 hollow rock
6 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:
12-24 mat lengths bear crawl or 6-12 mat lengths handstand walk
30-60 double-unders
200m single-arm DB/KB overhead carry, switch sides as needed but don’t put down the load
400m row or equivalent
+
5:00-10:00 coach-led mobility