Skill + active recovery
For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
:30 arrested superman
10-20 hollow arch swings (baby kips)
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
+
For completion @ sustainable effort:
200m single-arm KB overhead carry
200m row (or run/bike/ski equivalent)
300m single-arm KB front rack carry
300m row
400m single-arm KB Farmer’s walk
400m row
+
5:00-10:00 coach-led mobility