Gymnastics skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
3 wall walks w/a few seconds hold @ the top of each
+
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/side around the gym heavy single-arm DB/KB overhead carry
1 lap/side around the gym heavy single-arm DB/KB Farmer’s walk
20 calories or 300m run
+
5:00-10:00 coach-led mobility