Skill + aerobic recovery
For completion as warm-up:
15m toe walk
15m heel walk
:30 hollow hold
5 YTWs
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
+
15:00 @ sustainable effort:
1/side slow Turkish get-up + windmill
:30 relaxed hang from the bar
400m row or ski or .6 mile Echo Bike or 800m bike erg or 400m jog
+
5:00-10:00 coach-led mobility