For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
5 inchworms
10:00 gymnastics practice – coach-led
+
2 rounds @ sustainable effort:
3:00 strict pull-ups
3:00 light DB/KB windmill – switch arms every 3 reps
3:00 bike or row easy
*these are not AMRAPs, goal is accumulation of quality repetition before easy recovery on the bike or row
+
5:00-10:00 mobility work – coach-led
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