Skill work + aerobic work
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:
6 alternating Turkish get-ups
400m row/run/ski or .5 mile bike
200m single-arm KB Farmer’s walk
+
5:00-10:00 coach-led mobility