Gymnastics skills + other things
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 progressions
+
15:00 @ sustainable effort:
400m single-arm Farmer’s walk – switch as needed but don’t put it down!
400m bag carry – held any way but don’t put it down!
easy row/bike/ski in any remaining time
+
5:00-10:00 coach-led mobility