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 OR pistol tech work (can be full reps, negatives, or :10-:15/side bottom of pistol hold)
+
15:00 @ sustainable effort:
1 lap around gym bear crawl or 5-10 mat lengths handstand walk
200m run (or equivalent)
20 sit-ups w/med ball
200m run (or equivalent)
+
5:00-10:00 coach-led mobility