Gymnastics skill + aerobic
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
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 @ sustainable effort:
20 Russian twists w/light load (med ball, KB, DB)
200m run (or equivalent)
200m single-arm KB overhead carry
200m run (or equivalent)
*switch arms as desired/needed on the carry but don’t put down the KB
+
5:00-10:00 coach-led mobility