Gymnastics skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15 hanging knee raises
+
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 effort:
1 lap around the gym Farmer’s walk
1 lap around the gym bear hug or dual KB front rack carry
200m row or bike/ski equivalent
+
5:00-10:00 coach-led mobility